What Does Muscle, Power, Squat, Hang Mean?

We are breaking down the muscle, power, squat, and hang and what they mean.

Muscle: Speed and Precision

The muscle clean/snatch, is all about speed through the middle. When performing a muscle clean/snatch, the goal is to move the barbell quickly without any re-bending of the knees. This emphasizes explosiveness and speed, making it a valuable exercise for developing power in the upper body.

Power: Explosive Power

Next up, we have the power clean/snatch. This variation is designed to build explosive power by utilizing a quick pull under the barbell. Unlike the muscle clean, where the bar travels without re-bending the knees, the power clean/snatch involves pulling oneself under the weight to catch with the hips above parallel.

Squat: Strength and Stability

Moving on to the squat clean/snatch The squat clean is all about explosive power and leg strength. In this variation, the lifter catches the barbell with their hips below parallel, requiring greater flexibility and stability. By hitting a full squat position, lifters engage the quads, glutes, and core, resulting in a more comprehensive workout.

Hang: Coordination and Timing

Last but not least, we have the hang clean/snatch. Starting from a position (generally) above the knees, known as the "hang position," the hang clean/snatch emphasizes coordination and timing. Lifters explosively extend the hips and knees to propel the barbell upward before pulling themselves under the weight to catch it. This variation challenges both strength and technique, making it an excellent exercise for athletes and lifters alike.

Cheers,
Coach Berek