The Difference Between Hang & Power Clean

The hang and power versions of the snatch and clean are both Olympic weightlifting techniques, but they differ in their starting positions and execution. Here’s a breakdown of each:

Hang Version

• Starting Position: The barbell starts from a "hang" position, typically around mid-thigh or just above the knee.

• Execution:

  • For the Hang Snatch: The lifter pulls the bar from the hang position directly into the overhead position in one fluid motion.

  • For the Hang Clean: The bar is pulled from the hang position to the shoulders, also in one motion.

• Focus: This variation emphasizes the second pull (the explosive extension of the hips, knees, and ankles) and helps develop speed and power from a static position.

Power Version

• Starting Position: The barbell starts from the floor, similar to a traditional snatch or clean.

• Execution:

  • For the Power Snatch: The lifter pulls the bar from the floor to an overhead position without dropping into a full squat.

  • For the Power Clean: The bar is lifted from the floor to the shoulders, again without dropping into a full squat.

• Focus: This variation emphasizes the ability to lift heavier weights while maintaining a higher position of the catch (i.e., not squatting fully), which can be beneficial for strength development.

Key Differences

• Starting Point: Hang versions start from a hang position, while power versions start from the floor.

• Depth of Catch: In power versions, the athlete does not go into a full squat; in contrast, the hang versions focus more on the explosive aspect of the lift.

• Training Focus: Hang lifts often target speed and technique, while power lifts focus more on strength and the ability to handle heavier weights.