Power Clean vs Split Clean vs Squat Clean: Which One is Best?
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(A Blast from the Past article originally posted on 06/04/21)
A couple of weeks ago, we covered the three landing positions for the snatch. There are also three landing positions for the clean, and as with the snatch landing positions, each has its own advantages. Let’s briefly cover them here:
POWER CLEAN
Landing Position: Partial squat (i.e., partial-depth front squat)
Maddie performs a power clean.
Advantage: The power clean is the simplest to learn as your feet do not travel far from their original pulling position. It also doesn’t require learning how to perform a front squat as in the . . .
CLEAN (AKA full clean or squat clean)
Landing Position: Front squat (i.e., full-depth front squat)
Advantage: Of the three landing positions, the full clean allows lifters to lift the heaviest weights as this lower receiving position means the barbell doesn’t have to be lifted as high before racking it on the shoulders.
Maddie performs a clean.
SPLIT CLEAN
Landing Position: Split stance - nearly identical to the split jerk stance, but the split is often even longer and deeper.
Advantage: The split clean allows the lifter to drop further under the bar than the power clean without requiring the ability to drop into an front squat position as in the full clean. For this reason, the split clean - although potentially useful at all ages - is especially well-suited to older lifters.
Maddie performs a split clean.
You’ll notice that the word “hang” - as in hang clean or hang power clean or hang split clean - is conspicuously absent in this discussion. This is because “hang” refers to a starting position, not a landing position.
If “hang” is added as a prefix, then the lift simply starts with the bar hanging in the hands (usually at about mid-thigh height) as opposed to starting with the bar resting on the floor.
As always, we hope this helps you get stronger and live better.
-Phil
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