ABB Performance Beverages: Ready to Drink Energy, Protein, Recovery Drinks

Harnessing The Full Potential Of Power Cleans

December 12, 2011

Your performance in many team sports depends on rapid force development, and power cleans are a great exercise for building explosive power from the hips. A study published in the Journal of Strength and Conditioning Research tested different variations of the power clean on subjects who played in elite rugby leagues.

Using 1 set of 3 reps with a load approximately 60% of each subject's one rep max, scientists compared the effects of power cleans, hang power cleans, mid-thigh power cleans and mid-thigh clean pulls. There was significantly greater peak power output and rate of force development with both mid-thigh variations (power clean and clean pull). Find out how to perform both of these exercises with correct form to potentially get a little more out of your off-season training program.