Power output, or power training, is a type of training that uses explosive movements to build muscle strength and improve rapid speed, agility, and swiftness. “This could be vertical jumping and explosiveness for an athlete, and it could also be being able to get off the couch quickly or running around with your kids.” “ trains power output, which is incredibly important for anything where we initiate movement quickly,” she said. Athletes will train for months - even years - to get it right, as the power clean is a foundational exercise for the clean and jerk, an official move in Olympic weightlifting competitions, said Megan Daley, a CrossFit Level 1 Trainer.Įven if you’re not a competitive athlete, Daley said that power cleans offer a wealth of benefits. But within that lift is a multitude of small, impactful muscle activations and movements. Power Clean vs.Power cleans - wherein an athlete hoists a loaded barbell from the floor to their shoulders - might seem like a seamless, continuous movement. But jumping activities trump Weightlifting for enhancing vertical jump. Initially, feel free to use the power clean. Unfortunately, the power clean has very different muscle activation and joint movement patterns to the vertical jump reducing the transfer over time. It’s the sequencing of muscle activation and joint movement. However, a high vertical jump is more than raw power. This is an important attribute that needs to be developed in lesser trained athletes. Weightlifting is often used to enhance vertical jump because it enhances vertical force production at speed. If you are picking between the power clean and hang clean, the power clean is a better choice to transfer to vertical jump. It is well known Olympic Weightlifting can enhance vertical jump performance. They can get similar results performing various jumps, throws, and plyometrics without learning a complex exercise. Personally, I rarely prescribe the power clean or hang clean for athletes like football players. It serves no extra benefit to catch in the full squat position when the goal is to enhance speed and power. Mainly because of the extra mobility requirements of the hang clean to get into the deep squat position with the front rack.Īlso, in my experience, there is no need for an athlete to perform the full lifts. With a gun to my head, I would prescribe the power clean over the hang clean for football. The power clean places more stress on the legs than the hang clean during the pull, while the hang clean places more emphasis on the legs in the squat. The power clean and hang clean work the same muscles of the calves, hamstrings, quads, glutes, erector spinae, lower and upper back, traps, shoulders, and arms. The hang clean will strengthen the second pull position but misses the crucial phase of the first pull. The power clean is the clear winner for improving pulling strength since it is the full movement from the floor. If you have a problem cutting your pull short and rushing under the bar, both the power clean and hang clean are excellent options. Both reinforce the full extension of the pull and pulling under the bar. Transfer To Cleanīoth the power clean and hang clean transfer equally to the clean. This is not correct, and a hang clean and hang power clean are two different exercises you’d use for various purposes. Unfortunately, the hang clean is often used to describe a hang power clean. The CrossFit community often refers to the hang clean as the hang squat clean to denote the full catch position. On the other hand, the hang clean is caught below parallel in the full squat position. Anywhere with the thighs being parallel with the floor is considered a full lift and not a power. A lift must be caught above parallel for a lift to be a power. The catch position is the second major difference. However, the program will specify if the hang position is high, mid-thigh, or below the knee. The starting position may differ with the hang clean as there are multiple hang positions. The power clean starts from the floor, while the hang clean starts from the hang position. The first significant difference between the power and hang clean is the starting position. Hang Clean: What’s The Difference? Starting Position
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