Still, both will develop explosiveness, strength, and power for your Olympic lifts. If this position is weak for you, you probably don’t want to neglect it, but hang power cleans will probably allow you to move more weight. The major difference is the first pull from the floor. While these are technically different exercises, you will get a lot of the same benefits from doing both hang power cleans and power cleans. These gains will translate to things like broad jumps, box jumps, and your Olympic lifts like the snatch and clean. Explosiveness/power gains– the aggressive hip motion will make you more explosive and powerful.You won’t find many that don’t have very large trapezius muscles. Shoulder/trap development– take a look on YouTube at the top Olympic weightlifters.Improve power clean technique– by honing in on the second pull and catch phase, you can drill or improve technique in these phases of the full power clean.Use this guide to master the technique or learn more about the push jerk. ![]() Some people’s weakest position is pulling from the floor, so the hang power clean can actually allow you to move more weight overhead. Just don’t forget to receive the dumbbells in the catch position. When the weight is light, expect these to look like a glorified bicep curl. Good spine engagement and a “proud chest” cue will keep you in the right position.įollow all the same cues as with a barbell, only be diligent about catching the bells in the front rack and clearing your shoulder.
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