Hang Cleasn vs. Power Cleans

S

soccergod

0
Hello I have been doing HANG cleans for the past 9 weeks and have seen very good progress. I do them 2x a week.

I never tried power cleans before because I thought Hang cleans are harder because u dont have the momentum when pulling the weight up.

I just want to leave this thread to talk about each excercise and let me know which is better for power.... Let me know
Thanks
 
With the hang cleans, do you drop all the way under that bar, into a full squat, or do you power hang clean it?
People who pull alot from the hang often gets poor starting strenght off the floor. Also, alot of people can use more weight when pulling from the floor, which can be good for the eccentric muscle action of catching the bar.
 
i used to do the full squat but as I got higher weight i just spread my legs out and catch myself. It works. So i gues I power hang clean it.

Is that a problem?
 
no, not at all. With the power versiones when you only squat max 1/4th down to catch the bar, you have to pull it higher, so you have to be more explosive.
 
Thats good. Also Like i have been doing them for awhile now, and I know that they dont build muscle and only add explosiveness.

Is that explosiveness in what muscles? is there a way to see if i really gotten explosive or not?
 
if your clean/power clean goes up, you are getting more explosive. And you can get hypertrophy from the olympic lifts aswell, aslong as you eat.
 
You should be doing different types of cleans. Sometimes from a hang. Sometimes off the floor. Sometimes power cleans. Sometimes full cleans.

They all have their good points. Pretty much like other exercises. You do not do only one type of squat or one type of press.
 
thats true. Im going to wait until school starts to try different kinds of cleans because there are coaches there that can help me. Im scared of doing power cleans because I dont know how to do it. I know how to do a hang clean, and dead lift pretty well but doing them together im not really confident.

Anyways i have another question. When i clean i do 5x3 of
135, 140, 145, 140, 135 lbs.

Is this effective? the 135 and 140 is hard for me which lead me up to my hardest which is 145 then i come back down.

Will this give me significant gains? I did this 2x already and it seems to work.

let me know
 
hmm well i thought that i start of low then get to my peak then calm down with low weight whihc are still hard and make it a workout because the last 2 sets are harder then first 2.

i dont know I just tried it, I can do 145 first but then I should start at 150 because its first. hmmmm
 
Be careful what your coaches show you as good form. I've seen numerous football athletes come into the gym who've been taught by their coach to Olympic lift, and they all bang the bar off their lower thighs.

Go to and see if you can't find a coach in your area.

I lucked out to find one that had trained under Tommy Kono and had trained Shane Hamman.
 
cool ill see to it. But is it ok that I do the bell curve or should I start high and come down? or do the traditional low to high in weight?
 
I say just do straight sets.

If you are doing 5X3. Warm-Up, then do all sets at 140 or 145. (whichever is most realistic for you to get 5X3)
 
ya i used to do that before , 135, 135, 140, 140, 140. This was hard and on the last set I wasnt able to do the last one. Lol ok ill stick with that.
 
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