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Exercises Movements, technique & proper execution

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Old 04-15-2008, 08:57 PM   #1
David Michelson
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hang power cleans vs full squat cleans?

I just did Monday's wod, the HPCs, and wondered... If you are able to do full squat cleans, should you be doing those instead. In other words, is there intrinsic value to the hang power version? If so, what is it? I'm actually better at the full squat cleans (been working on my flexibility).
Also, which movement should you be able to do more weight with? I.e., is there a rule of thumb that your hang power clean will usually be X% more than a full squat clean, or anything like that? Maybe HSCs are good for developing your second pull, or something...?
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Old 04-15-2008, 10:37 PM   #2
Steven Low
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Re: hang power cleans vs full squat cleans?

Hang is a good way to emphasize power in the second pull.

Power obviously forces you to generate a higher power than you normally would which generally requires a lower weight. This can be good for those who aren't exposed to oly technique as you already noticed.

As for weight.. depends on how good your technique is. I'm sure Greg could chime in with an answer though.
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Old 04-15-2008, 11:31 PM   #3
Aushion Chatman
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Re: hang power cleans vs full squat cleans?

Like Steven said,...

You should get more weight catching deeper (full squat clean) since you don't have to pull the weight as high vertically as the HPC. I think a percentage rule of thumb can only be determined after your technique and comfortability level with both movments have reached a pretty high level.

Even then, I don't think the ratio matters too much.
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Old 04-16-2008, 12:03 AM   #4
Anthony Sharp
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Re: hang power cleans vs full squat cleans?

If your hang clean is more than your full squat clean then you are not hitting full extension on the squat clean.
The hang clean will certainly develop those more powerful movements with a speed-strength emphasis as opposed to loading the bar up and having to get under it as with the squat clean. The bar in most cases will not move as quickly and as high and so the squat is required to get the bar up.

With the case of WOD it is probably not a low repetition max workout for you. Doing the full squat clean will result in more overall work done as the bar has travelled much further. If you want more training volume in your workout then crack on!!!
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