Hang around a CrossFit or Oly weightlifting gym for a day or two and you’re certain to come across that magical word that is rarely (if ever) uttered in globo gyms or Planet Fitness franchises.
Clean
Although not the most recognizable lift, it’s pretty easy to understand what this exercise is all about.
Hang (ha!) around a bit longer, and you’ll likely start to hear some choice words preceding that magic word…somewhat muddling your understanding of the lift.
…power clean
…hang clean
…oh crap…cleans, again!
There isn’t much I can do to help with that last clean…variety, but we’re going to cover the basics of the first two in detail today. We’ll top things off with a showdown reminiscent of the old pay-per-view days, pitting the hang clean vs power cleans in a battle to the death!
(Not actually to the death, but you should keep reading, regardless!)
Table of Contents
What is a Power Clean?
The power clean is a very commonly performed variation of the clean exercise where, in the simplest terms, the barbell is raised from the floor to the shoulders in a single, continuous manner. In order to perform the power clean with any significant amount of weight, the athlete must develop a combination of strength, technique, and mental focus as the movement is equal parts physically and mentally strenuous.
Outside of Olympic weightlifting gyms/competitions, when it is required in a CrossFit workout, or during max clean and jerk attempts, you’re much more likely to come across the power clean being performed than you are the (full) clean. In the words of renowned weightlifting coach, Leo Isaac, the power clean “should mimic all the same elements of technique of the clean except that the athlete does not descend into a full-depth receiving position.”
The power clean requires the barbell to be “caught” in a much higher position than the full clean does. As such, more explosive power is required to pull the bar higher on the body. This allows for an impressive refinement of (and ultimately display of) explosive strength, but, in general, for less weight to be lifted.
It should be noted that power cleans can be executed from the hanging position. In most cases, a “hang clean” does imply a “hang power clean”, unless a “hang full clean” is specified. This fact betrays one of the many “crossovers” that exist in the hang clean vs power clean “rivalry”.
What is a Hang Clean?
The hang clean is a less common variation of the (full) clean exercise where, instead of initiating the movement from the floor, the bar starts from a “hanging” position. Depending on the specifications (or lack thereof) of the specific variations of the hang clean, the bar may be held as low shins or as high as waist.
Hanging movements (ex. Hang clean, hang snatch) in general are oftentimes easier for beginners to learn since they remove the oftentimes difficult to master first pull from the lift. In the hang clean, the athlete can assume a near-perfect position to commence the second pull, while also allowing himself to focus on this portion of the exercise, specifically.
Like the power clean, the hang clean can be performed as a “power” variety where the bar is caught high (where the hips crease does not reach parallel). Unlike the power clean, the hang clean can be performed as a “full” clean, where the barbell is caught low (where the hips crease is at or below parallel). By applying upward force on the bar, the lifter is able to increase their downward movement speed, generally allowing for more weight to be lifted.
The hang clean is only ever performed as a training exercise or within the confines of a CrossFit workout/met-con. It is not one of the competition lifts in Olympic lifting (both the the snatch and clean and jerk movements begin from the floor)
The Hang Clean vs Power Cleans – The Main Event
We’ve looked at the key characteristics of today’s two contenders. Now, it’s time for the late, great Mills Lane to get things started!
Hang Clean vs Power Clean – Starting Positions
The starting positions of the power clean and of the hang clean are major areas where the two lifts will probably differ. The power clean (unless clearly designated as a “hang power clean”) always begins from the floor while the hang clean always begins with the bar hanging somewhere off of the floor.
The power clean requires that the lifter initiates and completes the first pull while the hang clean bypasses this portion of the lift, starting at or slightly before the second pull.
For those looking to perfect all of their pulls, the power clean is undoubtedly the “superior” lift. However, for those who solely want to focus on perfecting their second pulls and catch positions, the hang clean “wins”.
We’ll call this one a draw.
Hang Clean vs Power Clean – “Ending” Positions
The ending position of the power clean and of the hang clean are the second major areas where the two lifts might differ. The power clean will always end with the body in a higher (above parallel) position.
In contrast, a hang clean, when performed as a “power” variation will end up in a higher, above-parallel position while the “hang squat clean” or “hang full clean” will end up with the lifter in a deep, below-parallel position during the catch.
Ultimately, if the lift is successful, the lifter will stand it up so technically the ending positions of both lifts involve the lifter standing tall with the barbell resting on the shoulders, supported in the “front rack” position.