![]() ![]() This progression takes a complex movement pattern and breaks it down into 10 steps, with each step building upon the previous step. The teaching progression I present here proved to be very efficient in teaching groups of athletes how to perform the hang power clean. Various methods have been proposed to teach the hang power clean, and they all can be effective. However, what has to be considered are the performance benefits the weightlifting movements provide that justify their inclusion in almost any strength training program for athletes. For example, it is more time-consuming to teach weightlifting movements than teaching more traditional exercises such as a squat or bench press. Some strength and conditioning coaches avoid programming the weightlifting movements into the workouts they design for their athletes because of the high technical requirements these movements require. In these cases, I learned to find an alternative training method to bring about the desired increases in power development, but they were certainly the exception to the rule. ![]() Let me also say that occasionally I would interact with an athlete who, for whatever reason, just could not learn to perform the movement properly, no matter how much coaching they received. Of course, constant high-quality coaching is necessary to further refine the movement for the remainder of their time spent training with you, but a good starting point can be developed after that initial introduction. I make this statement because over the duration of my career, I have literally taught 1000s of athletes in large group settings how to perform a hang power clean with reasonable technique within 40-60 minutes. The good news is that it is possible to effectively simultaneously coach large groups of athletes on how to perform a hang power clean relatively quickly and have them perform the movement with an efficient technique in a short period of time. The problem with this is that the weightlifting movements are complex to teach and learn. ![]() This is true because it is important to select exercises based on their movement patterns rather than choosing an exercise simply because it trains the desired muscle group (2). As a result, if you are coaching volleyball, basketball, football, padel, soccer, or a myriad of other sports that involve high-speed movements it probably makes sense to include the weightlifting movements in the training programs you design and present to your athletes. This makes it essential for a wide variety of sports and playing positions.”Īs a result, we know that weightlifting movements are one method that can be used to enhance power outputs and we also know that the ability to generate high levels of power is important in athletics. In other words, power combines strength with a functional, sports-specific technique for the ultimate performance. As explained by Kikka (1) “In a sports context, power is defined as strength applied at speed. Garhammer (3,4) showed that weightlifters produced much higher power outputs performing maximal snatches and cleans than do powerlifters performing maximum deadlifts and back squats.įurther, it is also recognized that, for athletes, power is a key component of high-level performance. ![]() Performing the weightlifting movements (i.e., cleans, jerks, snatches) and their related training exercises (e.g., hang power clean, power jerks, hang power snatches) are recognized as a valid training method to enhance power output in all types of athletes. Teaching the Hang Power Clean to Your Athletes ![]()
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