Hang Clean vs Power Clean: Are They Any Different?

As far as building power goes, there are few exercises as effective as the clean. The hang clean and power clean are two variations of this incredible weightlifting workout. So are they any different? What’s the difference between them? Who wins the hang clean vs power clean matchup? We’ll find out in today’s article.

Now for the long answer, we must first understand each variation. First, the hang clean.

A full clean is a part of the Olympic clean and jerk exercise. To do a clean, you must pick a barbell from the floor and bring to your shoulders in a single, fluid motion.

There are some variations of the clean movement. One of these versions of the clean is called the hang clean.

A hang clean is a variation of the full clean workout that basically skips the first (starting) position and sometimes, in case of High Hang Clean – first pull. The move starts with the barbell already above the ground. You go straight to the second pull and catch.

The hang clean targets muscles all over your body. Biceps, triceps, and muscles in your shoulders and forearm are all heavily engaged. It also targets your lower back, hamstring, glutes, and hip muscles.

As great as it is, the thing with the hang clean is, you can generally lift less weight with it. This is because the movement starts with the barbell at or above the knees, which reduces the range of motion compared to starting from the floor. This can make it harder to generate the same amount of power and lift as much weight as in the power clean.

Sounds impressive, but the hang clean vs power clean matchup is far from over.

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The hang clean consists of different stages of movement.

1. Start with the barbell above the ground ( below knees) or in case if high hang clean – at your thighs, above the knees, in a comfortable grip (usually shoulder-width). Keep your feet hip-width apart and your back straight. Your knees should be slightly bent and the hips pushed back. Keep your chest up and your gaze forward.
2. Start the movement by engaging your hamstrings and glutes, extending your hips and knees to stand up. The barbell should stay close to your body as you lift.
3. When the barbell reaches the middle of your thighs, extend your hips, knees, and ankles explosively to get upward momentum.
4. As the barbell reaches its peak, quickly drop in a squat position by bending your knees and hips. Rotate your elbows under the bar to catch it on the front of your shoulders. Your upper arms should be parallel to the ground and your elbows should pint forward.
5. Stand up straight from the squat position while keeping the barbell on your shoulders. Make sure you’re stable before completing the lift.
6. Lower the barbell back by reversing the movement and keep it close to your body. Once the barbell is back at your thighs, you can prepare for the next rep.

You can see the hang clean in practice to get the full picture.

The power clean involves the entire process of the full clean while the hang clean skips the first pull. This gives the impression that the hang clean is easier, but that’s not always the case.

The hang clean involves heavier weights and a full squat. By skipping the first pull, it also eliminates any momentum that you may have generated.

Like most things in fitness, there’s no clear answer.

The hang clean focuses on developing explosive power. This power will make you stronger and faster. It will improve not just your speed, but your acceleration.

The power clean vs hang clean comparison is a close one. Both are both incredible workouts that will help you get stronger and faster.

If you want to develop overall explosive power, strength, and coordination, go for the power clean. It’s ideal for athletes like sprinters, jumpers and contact sport athletes.

If you’d rather improve the speed and power of the second pull, refine technique, and focus on the posterior chain, the hang clean is your choice. It’s good for people who want to work on their explosive hip drive and clean mechanics.

In the end, both offer unique benefits depending on your training goals.

Now it’s your turn! Which version of the full clean is more attractive to you? Why will you pick one over the other? Have I missed anything? Tell me all of it in the comments!

Also read:

• Clean vs Power Clean
• Snatch vs Clean
• Power Clean vs Deadlift
• Clean and Jerk vs Clean and Press

References:

1. Triple Extension & Why It’s Important For Sprinting & Jumping // Ironworksperformance: https://www.ironworksperformance. com/post/sprint-faster.
2. Photos are made by Torokhtiy Media team.