Is the Optimal Load for Maximal Power Output During Hang Power Cleans Submaximal?

Abstract

Purpose: The optimal load for maximal power output during hang power cleans (HPCs) from a mechanical perspective is the 1-repetition-maximum (1RM) load; however, previous research has reported otherwise. The present study thus aimed to investigate the underlying factors that determine optimal load during HPCs. Methods: Eight competitive Olympic weight lifters performed HPCs at 40%, 60%, 70%, 80%, 90%, 95%, and 100% of their 1RM while the ground-reaction force and bar/body kinematics were simultaneously recorded. The success criterion during HPC was set above parallel squat at the receiving position. Results: Both peak power and relative peak power were maximized at 80% 1RM (3975.7 [439.1] W, 50.4 [6.6] W/kg, respectively). Peak force, force at peak power, and relative values tended to increase with heavier loads (P < .001), while peak system velocity and system velocity at peak power decreased significantly above 80% 1RM (P = .005 and .011, respectively). There were also significant decreases in peak bar velocity (P < .001) and bar displacement (P < .001) toward heavier loads. There was a strong positive correlation between peak bar velocity and bar displacement in 7 of 8 subjects (r > .90, P < .01). The knee joint angle at the receiving position fell below the quarter-squat position above 70% 1RM. Conclusions: Submaximal loads were indeed optimal for maximal power output for HPC when the success criterion was set above the parallel-squat position. However, when the success criterion was defined as the quarter-squat position, the optimal load became the 1RM load.

Using Barbell Acceleration to Determine the 1 Repetition Maximum of the Jump Shrug

“…Regardless of the loading method, it has been suggested that the JS is best implemented using lighter loads to maximize its speed-strength qualities when compared with other weightlifting derivatives (3,32,36,37). For example, the HPC may maximize power output with moderate-heavy loads (65-90% 1RM) (11,12,30,34,51) whereas peak power outputs during the JS were shown with loads ranging from 30 to 45% 1RM HPC (33,49). Despite these findings, it may be possible to load the JS using heavier loads than the 1RM HPC because of a smaller barbell displacement and the omission of the catch phase.…”

National Strength and Conditioning Association Position Statement on Weightlifting for Sports Performance

“…This opportunity for higher loads permits a greater strength-speed emphasis compared with catching variations, thereby enhancing maximal force and rapid force production (283,288,293,294). On the lower end of the loading spectrum (e.g., 30-60% 1RM), athletes can still maximize their effort because of the ballistic nature of certain pulling derivatives, such as the jump shrug (157,160,284,(298)(299)(300)302) and the hang high pull (157,286,298,299,(302)(303)(304). During the jump shrug and hang high pull, velocity and therefore power output tend to be maximized with loads as low as 30-45% of a hang power clean 1RM (285,298,299,302,304).…”

“…The effect of load on the kinetic and kinematic outputs of weightlifting derivatives has been evaluated by numerous researchers (45,48,49,51,53,157,160,195,197,(284)(285)(286)(300)(301)(302)(303)(304). A comparison of exercises and the interaction of load, on force and velocity, is illustrated in Figure 1.…”