The Ultimate Showdown: Hang Power Clean Vs Hang Squat Clean - Which Reigns Supreme?

Key points

You pull the barbell upwards, but instead of catching it in the power clean position, you continue the movement by squatting down, receiving the barbell in a full squat position.
This allows you to focus on the pulling and catching phases of the lift, eliminating the need for a full pull from the floor.
The power clean involves catching the barbell in a high, racked position, while the squat clean involves catching it in a full squat.

The hang power clean vs hang squat clean debate is a common one in the weightlifting world. Both exercises are excellent for building strength, power, and explosiveness, but they differ in their technique and overall benefits. Understanding these differences is crucial for choosing the right exercise for your goals and maximizing your training results.

Understanding the Fundamentals: Hang Power Clean vs Hang Squat Clean

Before diving into the specifics, let’s define the two exercises:

Hang Power Clean: This variation starts with the barbell hanging at knee height. You pull the barbell explosively upwards, driving your hips forward and extending your knees. The barbell travels along your thighs, and you catch it in a “power clean” position, with your elbows high and the barbell resting across your front shoulders.

Hang Squat Clean: This variation also starts with the barbell hanging at knee height. You pull the barbell upwards, but instead of catching it in the power clean position, you continue the movement by squatting down, receiving the barbell in a full squat position. The barbell rests across your upper back, similar to a back squat.

Similarities and Differences: A Comparative Analysis

Both exercises share some commonalities:

Similar Starting Position: Both the hang power clean and hang squat clean begin with the barbell hanging at knee height. This allows you to focus on the pulling and catching phases of the lift, eliminating the need for a full pull from the floor.
Emphasis on Power: Both exercises emphasize explosive power development, as they require a rapid and forceful movement to lift the barbell.
Multiple Muscle Groups Targeted: Both exercises engage multiple muscle groups, including the legs, glutes, back, shoulders, and core.

However, there are also crucial distinctions:

Catching Position: The power clean involves catching the barbell in a high, racked position, while the squat clean involves catching it in a full squat.
Muscle Activation: The power clean emphasizes upper back and shoulder strength, while the squat clean targets the quads and glutes more heavily.
Skill Level: The power clean is generally considered a more advanced exercise, requiring greater coordination and mobility. The squat clean is often considered a more beginner-friendly option.

Advantages of the Hang Power Clean

Enhanced Power Output: The power clean focuses on explosive power generation, making it ideal for developing speed and strength.
Improved Upper Body Strength: The power clean emphasizes upper body strength, particularly in the shoulders, back, and traps.
Increased Mobility: The power clean requires good mobility in the shoulders and wrists, promoting flexibility and range of motion.

Advantages of the Hang Squat Clean

Greater Muscle Activation: The squat clean engages more muscle groups, including the quads, glutes, and hamstrings, leading to greater overall muscle growth.
Improved Lower Body Strength: The squat clean is excellent for building lower body strength and power.
Enhanced Stability: The squat clean strengthens core stability and improves balance.

When to Choose Which Exercise: Tailoring Your Training

The choice between the hang power clean and hang squat clean depends on your individual goals and training level. Here’s a breakdown:

For Power and Explosive Strength: Choose the hang power clean. It’s a more dynamic exercise that emphasizes power development, making it ideal for athletes and individuals looking to improve their explosiveness.

For Overall Muscle Growth: Opt for the hang squat clean. It activates more muscle groups and is excellent for building muscle mass and strength in the lower body.

For Beginners: Start with the hang squat clean. It’s a more beginner-friendly exercise that requires less coordination and mobility.

For Advanced Lifters: Incorporate both exercises into your routine to maximize your strength and power gains.

Programming Considerations: Integrating Hang Power Clean and Hang Squat Clean

When incorporating these exercises into your training program, consider the following:

Frequency: You can perform these exercises 1-2 times per week, depending on your training volume and recovery capacity.
Sets and Reps: Start with 3-4 sets of 3-5 reps for both exercises. As you get stronger, you can increase the weight and reps.
Progression: Gradually increase the weight or reps as you get stronger. You can also use variations like hang power clean pulls and hang squat clean pulls to build strength and technique.

Beyond the Basics: Variations and Progressions

Both exercises offer variations and progressions to challenge your strength and technique:

Hang Power Clean Pulls: This variation involves pulling the barbell up to just below the knee, emphasizing the pulling phase of the lift.
Hang Squat Clean Pulls: This variation focuses on the pulling phase of the squat clean, helping you develop the necessary strength and technique.
Hang Snatch: This exercise is similar to the hang power clean but involves catching the barbell overhead.
Hang Clean and Jerk: This exercise combines the hang clean with a jerk, requiring you to lift the barbell overhead.

The Final Word: Finding Your Perfect Fit

The hang power clean and hang squat clean are both excellent exercises for building strength, power, and explosiveness. Choosing the right exercise depends on your individual goals, training level, and preferences.

The Ultimate Showdown: Hang Power Clean vs Hang Squat Clean – Which Reigns Supreme?