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.