Jump Shrug vs Power Clean Research

[davidjr74]

Jump Shrug

Power Clean


I'm sure many of you here do power cleans or some sort of power exercise. At the same time I know some of you are TRYING to include power cleans but simply lack proper instruction and time to learn it correctly, thus unable to reap the benefits. (like me) But for those of you who already do them, don't you wonder if perhaps there was a simpler way to reap the same benefits? Then read on....

Well I came across this very interesting research which was posted on the NSCA website, and the results might shock MANY of you.

COMPARISON OF POWER PRODUCTION IN THE HANG CLEAN VS. JUMP SHRUG AT DIFFERENT RELATIVE INTENSITIES

Although the hang power clean (HC) is utilized in many strength-power training programs, it is an exercise that requires high skill. In addition, regular supervision is often required to assure proper lifting technique is being performed. Many variations and lead-up exercises are used to teach the HC. One exercise used to progressively teach the HC is the jump shrug (JS), an exercise similar to the HC but without the catch phase. For individuals training to improve lower-body power for sports other than competitive weightlifting, one can propose to utilize the JS since it is easier to learn, while providing similar lower-body power production and training stimulus as the HC. However, a comparison of these 2 exercises has not been performed in order to make this claim. PURPOSE: To compare the kinematic and kinetic profiles of the HC and JS at 40, 60 and 80% of one rep max (1RM) of the HC. METHODS: 18 college-age athletes (16 mem, 2 women; age, 21.8 ? 1.9 yrs; height, 178. 1 ? 6.2 cm; weight, 89.0 ? 13.9 kg; 1RM HC, 92.2 ? 15.7 kg) volunteered for the study. All subjects had used the HC regularly in their training for a minimum of 1 yr. On day 1, 1RM HC testing was performed. Within 2-7 days later, motion analysis and force platform testing on the HC and JS was performed at 40, 60, and 80% of HC 1RM. Exercises were performed in a counter balanced order but the relative intensities were always in the order 40, 60, and 80% within each exercise. All testing was completed on a single day. Peak force, peak velocity (center of mass of the body + bar mass), and peak power produced for each lift at each of the relative intensities were compared. Peak joint angular velocities at the ankle, knee, and hip were also compared.

RESULTS: Repeated measures ANOVA revealed that performance measures were significantly higher during the JS compared to the HC for peak force, peak velocity, and peak power. Analysis at the ankle, knee, and hip joints also showed peak joint angular velocities for JS to be significantly higher than HC in all 3 joints. When comparing the relative intensities, peak velocity and peak power were higher at 40 and 60%, than 80% 1RM with no difference between 40 and 60% 1RM. CONCLUSION: Performing the JS at intensities between 40 and 60% 1RM of the HC creates higher loading and joint angular velocities for developing power compared to using the HC at similar intensities.

PRACTICAL APPLICATIONS: The JS is a simple task to master as compared to the HC and is typically a lead-up exercise used to teach the HC. According to our results the use of the JS in weekly programming may create a greater training stimulus for developing overall power than using the HC alone. In addition, teaching or supervising the performance of the HC may be limited by time or ratios of coaches to athletes. When athletes are not training for competitive weightlifting, where the catch of the HC is important to learn, consider performing the JS as part of the explosive training program. Funding for this project was received in a grant from the Graduate Student Research, Service and Education Leadership Grant Program at the University of Wisconsin-La Crosse. [/QUOTE]

So I guess there actually is an easier way to become more explosive without going through the hassle of learning an olympic lift. Though I would probably do my best to learn the power clean, the jump shrug seems like a great alternative if you can't perfect the technique.

 

[Karky]

jump shrug has always been before the power clean on the learning ladder towards doing the entire lift. The power clean has some aspects the jump shrug doesn't, you pull higher (but that can also be acomplished with a high clean pull) however, you must not forget that the catch phase also places the body under a great deal of stress, the eccentric muscle action in the catch phase can be of advantage. So I say they are two exercises that can both be used, don't need to use one instead of the other, and no one is nessicarily better.

there's a difference between throwing a heavy thing a few inches and throwing a lighter thing a few feet.

 

[goergen1]

When training larger groups it is harder to teach the proper technique for the clean. Power outputs for pulls, jump pulls, (or any number of other exercises) are the same or higher than the traditional clean and snatch.

There are guys where I train who do box jumps while holding a 100lb ball for heavier power exercises.

I personally do not do cleans any longer simply because I do not want the stress on my wrists any more. I no longer compete in OL s the necessity of the exercise is not very high.

In a nutshell, I would agree the cleans are not a necessary exercise if the goal is increased power production.

I do not think that the Jump Shrug should be the "new standard" in power training either.

 

[davidjr74]

I did a mix of jump shrugs and power cleans today. I can use more weight with the jump shrugs so wouldn't that mean more overall development since I'm using more weight?

I really like jump shrugs now but I'm trying to get better on the power clean (particulaly the catch phase). For some reason it always feels like I'm doing it wrong and actually none of our trainers at the gym know anything about the olympic lifts? can you believe that?

 

[Karky]

if you want to correct the power clean get a vid up and post here!

And Goergen is right, the power clean is a nessicary movement, but it's not a bad movement either. I think the trick is to do a variety of exercises that develoup power. And ofcource, when you get old and weak, like Goergen here, you might be worried about your joints failing and such
*runs like hell*

 

[goergen1]

:yelrotflmao: Thank you for all of the emotional support. :SaiyanSmilie_anim::boxing_smiley:

No Cleans are not a bad movement. A lot of people think that they are fun and really enjoy them. (I did as a competitive OL for the first 8 years or so of training.)

I think the trick is to do a variety of exercises that develoup power.

That is the trick. Along with assessing what your goals are and what will give you the best results in the shortest amount of time.

And ofcource, when you get old and weak, like Goergen here, you might be worried about your joints failing and such

:SaiyanSmilie_anim::boxing_smiley::yelrotflmao:

Actually I wish I thought about what exercises I was doing and why I was doing them at a much younger age.

 

[Karky]

Yeah, you have actually made me think a bit about that too. I want to preserve my body so I can lift as long as possible.