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Kinetic comparison of the power development between power clean variations
Timothy J Suchomel1, Glenn A Wright, Thomas W Kernozek
11Department of Exercise and Sport Sciences, Center of Excellence for Sport Science and Coach Education, East Tennessee State University, Johnson City, Tennessee; Departments of 2Exercise and Sports Science; and 3Health Professions, University of Wisconsin-La Crosse, La Crosse, Wisconsin.
Journal of Strength and Conditioning Research
|May 22, 2013
Summary
The jump shrug (JS) and high pull (HP) generate superior power compared to the hang clean (HC). Optimal power is achieved with JS at 30% and HP at 45% of one-repetition maximum (1RM) for resistance training programs.
Area of Science:
- Sports Science
- Biomechanics
- Strength and Conditioning
Background:
- Understanding the biomechanical differences in power production across various Olympic lifts is crucial for optimizing athletic performance.
- The hang clean (HC), jump shrug (JS), and high pull (HP) are frequently utilized in training, but their comparative power outputs at different intensities are not fully elucidated.
Purpose of the Study:
- To compare the peak power output (PPO), peak force (PF), and peak velocity (PV) of the HC, JS, and HP exercises.
- To determine the optimal relative loads (% of 1 repetition maximum - 1RM) for maximizing these performance metrics in each lift.
Main Methods:
- Seventeen experienced male lifters performed 3 repetitions of HC, JS, and HP at 30%, 45%, 65%, and 80% of their 1RM HC.
- Data on PPO, PF, and PV were collected using a force platform for each repetition.
- Statistical analysis was performed to compare the exercises and loads.
Main Results:
- The JS demonstrated significantly higher PPO, PF, and PV compared to both HC and HP across all tested loads.
- The HP also yielded significantly greater PPO and PV than the HC.
- Optimal PPO was observed at 45% 1RM for JS and HP, while peak force and velocity were highest at 65% and 30% 1RM, respectively, for the JS.
Conclusions:
- The JS and HP are more effective than the HC for generating peak power, force, and velocity.
- Practitioners should consider incorporating JS and HP into resistance training programs.
- For maximizing PPO, specific load recommendations include approximately 30% 1RM for JS and 45% 1RM for HP.
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