Learning the Hang Power Clean

Abstract

The investment in learning required to reach benefit with weightlifting training is currently not well understood in elite athletes. The purpose of this investigation was to quantify changes in vertical jump power production and kinematic variables in hang power clean (HPC) performance during the learning process from a naive state in a multiple single-subject research design. Four elite athletes undertook HPC learning for approximately 20-30 minutes twice per week over a 169-day period. Changes in parameters of vertical power production during squat jump (SJ) and countermovement jump (CMJ) were monitored from baseline (day 0) and at 3 additional occasions. Hang power clean movement kinematics and bar path traces were monitored from day 35 and at 3 additional occasions particular to the individual's periodized training plan. Descriptive statistics were reported within athletes as mean ± SD. We observed a 14.1-35.7% (SJ) and a -14.4 to 20.5% (CMJ) gain in peak power across the 4 jump testing occasions with improvements over the first 4 weeks (SJ: 9.2-32.6%; CMJ: -2.91 to 20.79%). Changes in HPC movement kinematics and barbell path traces occurred for each athlete indicating a more rearward-directed center of pressure over the concentric phase, greater double knee bend during the transition phase, decreased maximal plantar flexion, and minimal vertical displacement of body mass with HPC learning. Considering the minimal investment of 4 weeks to achieve increases in vertical power production, the benefits of training with HPC justified the associated time costs for these 4 elite athletes.

Survey of Barbell Trajectory and Kinematics of the Snatch Lift from the 2015 World and 2017 Pan-American Weightlifting Championships

“…It is purported that individual weightlifting technique stabilizes after only a few months of training [1,56]. However, the amount of intra-individual variation of lifter or barbell kinematics and kinetics during maximal attempts under competition conditions is not well defined.…”

“…A lack of consistent statistical or effect size differences among the top-three women or top-three men suggests that other factors, such as strength, may help to explain differences in weightlifting performance and ability. Furthermore, the short latency of technique stabilization [1,56] and subsequent difficulty of creating robust changes in technique [57] highlight the practical importance of strength in the long-term improvement of weightlifting performance and ability, with one study observing that strength alone accounted for 42.5% of the variance in the change of weightlifting performance [52]. Thus, once an individual's technique is established, weightlifting training should primarily emphasize the development of strength and other related physical characteristics using a periodized approach [63,64] while incorporating complementary methods to refine technique [57].…”

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

“…Although catching derivatives are inherently more complex than pulling variations because of additional catching component, Haug et al (126) indicated that 4 weeks (2 sessions per week [20–30 minutes]) of learning the hang power clean yielded improvements in squat jump and countermovement jump power output. It is important to note that although learning the weightlifting movements, the strength and conditioning coach can implement targeted strength development in other focused exercises such as squats, deadlifts, and presses.…”

“…As such, some strength and conditioning coaches are reluctant to introduce novice athletes to weightlifting-based training methods because they feel that they are overly time-consuming and/or too difficult to teach. However, the use of a well-organized, disciplined, and systematic plan with investment in technical development of weightlifting movements and ongoing technical refinement in weightlifting training will promote later success in an athlete's career (126,201). This occurs by promoting habitual improvements in athleticism over time to improve performance, reduce injury risk, and enhance health and wellbeing (89).…”

Estimation of the parameters of barbell’ lifting law of motion

“…The biomechanical analysis of the motion of bar in weightlifting was analysed in various scientific research works [1,2,3,4,5,6,7,8,9,10,11]. The trajectory of barbell motion and accelerations and velocities were measured.…”