ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Power Clean vs Squat Clean

by Staff Writer
in Wellness
Reading Time: 5 mins read
power cleans
Share on FacebookShare on Twitter

What’s up guys and gals, today we’re going to be looking at the humble power clean vs squat clean.

Thanks to the ever-growing popularity of CrossFit, more and more of us are getting a little more adventurous with our training and are trying new things.

If you’re training for size and strength, there are countless exercises you can perform to help you meet your fitness goals.

Despite this, people often stick with some of the more basic compound lifts performed heavily in rep ranges of 4 – 6 repetitions. Whilst this does indeed work, there are plenty of other ways of getting big and strong.

Two very effective exercises happen to be power cleans and power squats. We’re actually looking at the power clean vs squat clean in today’s article, so expect to learn much more about them both.

What are power cleans?

Firstly, we’re going to start off by looking at an exercise that you’re probably slightly more familiar with then squat cleans. Yep, we’re talking about power cleans. Power cleans are exercises designed to work your deltoids, your traps, your quads, your hamstrings, and your glutes.

They’re an explosive movement that help to develop your type-2b fast-twitch muscle fibers, which are responsible for generating explosive strength and power.

The exercise is performed by beginning almost in a deadlift position with a barbell. You take an overhand grip a little wider than shoulder-width before deadlifting the bar, extending the hips aggressively until you have the barbell in a shrug position.

Next, you will drop underneath the bar and extend the elbows outwards. Finally, you stand up with the barbell, and lower it back to the ground, or drop it if you’re using bumper plates.

Benefits of power cleans

There are plenty of benefits to be enjoyed from performing power cleans, including the following:

Explosive speed and power – As power cleans are an explosive movement, they allow you to target fast-twitch muscle fibers in the body which are responsible for generating explosive power and speed.

Build muscle – Needless to say, as they’re a compound lift performed using a barbell, muscle hypertrophy is another benefit you can enjoy from performing power cleans.

In particular, they will help you to increase muscle mass in and around the shoulders, although virtually all major muscle groups will get at least some form of work when executing this exercise.

Burn fat – Power cleans are very physically demanding. They require you to work hard and engage all major muscle groups in your body. The end result is an increase in metabolism which enables you to burn more fat and generate more energy. As you’re working so hard during the exercise you’ll also burn calories very effectively.

Improved grip strength – To perform this exercise, you grip a barbell using an overhand grip, and you must ensure that it remains firmly in place. If it doesn’t, you’ll drop it and you run the risk of injury. The more you grip the bar with increasing weights as you progress, the stronger your grip will become.

What are squat cleans?

As we’re looking at the power clean vs squat clean, we now need to look at squat cleans. Squat cleans are considered even more physically demanding than power cleans, and they too are very popular during CrossFit workouts.

As mentioned on Astral nutrition, It builds strength and power and primarily works the legs, as well as the delts. It is best described as being a hybrid version of the power clean.

The exercise is performed as you would a power clean, except for the fact that once you extend the hips and elbows outwards you squat down with the barbell.

Finally, you slowly stand up with the barbell, ensuring to keep it firmly held in place with your elbows nice and high. Once you stand up, you’ve completed one full rep.

What are the benefits of squat cleans?

Now we can look at some of the most impressive benefits of squat cleans:

Leg development – Not only is this exercise great for the delts, but it’s also fantastic for your legs as well. As you are performing a variation of a front squat, your hamstrings, quads, glutes, and calves all get a fantastic workout as a result. If your legs are lacking, squat cleans rule!

Functional strength – CrossFit training is all about functional strength and fitness, which is why this exercise is so popular in CrossFit boxes all over the globe.

The exercise works your core, legs, and upper body, and mimics plenty of movements which you’re likely to perform in everyday life. As you know, to lift objects at home or work safely, you should always lift with the legs and not the back, and this exercise helps you to do exactly that.

Strength and power – Just like power cleans, the squat clean will also help you to generate explosive strength and power.

Power clean vs squat clean

So, which of the two comes out on top? Well, when it comes to comparing the two, they both have their merits. If you wish to train with heavier weights, then the squat clean is better.

However, if you’re working on conditioning and fitness, power cleans may be considered superior. In reality, both exercises have their own unique advantages and disadvantages. It simply comes down to what you want to get from your workouts.

Now that you know the difference between power clean vs squat clean exercises, hopefully, you’ll have been inspired to incorporate them both into your training routine the next time you hit the gym.

Give them a try and you’ll see and feel the benefits in no time at all.

Previous Post

The Ultimate Best Exercise for Shoulders That Will Make Your Upper Body Stand Out

Next Post

Rules You Must Follow to Take Care of Your Skin on Everyday Basis

Related Posts

woman in black coat holding black gun

4 Reasons to Try Shooting Sports

March 13, 2023
31

Shooting has long been a competitive sport but even if you have no plans to start shooting in competitions, it...

close up photo of golf ball

6 Great Gifts for Golf Lovers

March 2, 2023
13

Do you need to buy a gift for a family or loved one who just happens to be a lover...

woman doing exercise inside gym

Skip the Gym Selfie – Do This for your Dating Profile Photos

February 1, 2023
41

For your health? For your confidence? To look good naked? It’s different for all of us, but there’s one contributing...

close up photography of woman sleeping

The Neck Pillow That Can Relieve Neck Pain

February 9, 2023
43

Have you ever felt stiff in the morning, even after a long night's sleep? Especially in the neck and shoulders...

wellness activity

4 Wellness Activity Ideas for Healthy Living

January 25, 2023
32

Taking part in different wellness activities is one effective way to ensure a healthy mind and body. Aiming to achieve...

man and woman holding battle ropes

3 Effective Workouts Perfect for Middle-Aged Men

January 25, 2023
42

As you age, your fundamental goals for workouts change, and you focus on safe and smart exercise routines, but it...

brown wooden gavel on brown wooden table

The commencement of Alex Murdaugh’s murder trial represents a historic moment: what could the proceedings yield?

January 23, 2023
19

On July 14, 2022, Richard "Alex" Murdaugh, 54, was indicted of the June 2021 murders of his wife Maggie, 52,...

Lee J Cobb

January 21, 2023
31

Cobb is an American actor who has been in a number of film and television roles. He has also been...

Alan Arkin

January 21, 2023
57

Alan Arkin is an American actor and director who has made his mark on the stage and screen. In fact,...

Load More

Men’s Fashion Accessories: 10 Easy Ways To Style Your Same Old Boring Outfits

Sex Drive Killers: 5 Foods and Drinks Ruining Your Bedroom Game

Find Best Men’s Watches: 8 Important Things To Consider

7 Best Whiskey Brands for Any Occasion

7 Grooming Essentials For Men: Discover How To Maximize Your Handsome Potential

The top 5 cocktail recipes every man should know

  • About
  • Disclaimer
  • Email us: [email protected]

© 2023 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website – activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2022 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.