Summary of a study looking at what changes after 6 weeks of performing either hang snatches or hang cleans in female collegiate athletes.
Who
23 female NCAA Division I athletes aged 20.1 ± 1.0 years from volleyball (10 athletes) and softball (13 athletes) with 6 months to 4 years of experience in snatch and clean (USA).
Design
Randomised controlled trial.
Hang snatch
- 12 athletes performing 5 sets of 3 reps of hang snatch at 80-85% of 1RM
- 2-times per week, for 6 weeks
Hang clean
- 11 athletes performing 5 sets of 3 reps of hang clean at 80-85% of 1RM
- 2-times per week, for 6 weeks
1RM – 1 repetition maximum = maximal amount of weight the lifter can lift once
Outcome measures
- vertical jump height [cm]
- 1RM back squat [kg]
- 40-yard sprint [s]
Main results
- both groups improved significantly in vertical jump, 1RM back squat, 40-yard sprint, but there were no significant differences between the ones who performed hang snatches or hang cleans in their training:
Performance
Vertical jump height [cm]
Pre
Post
Improvement
1RM back squat [kg]
Pre
Post
Improvement
40-yard sprint [s]
Pre
Post
Improvement
Hang snatch
Performance
Vertical jump height [cm]
Pre
52.3 ± 8.6
Post
57.2 ± 8.6
Improvement
5.1 ± 3.3
1RM back squat [kg]
Pre
78.4 ± 11.4
Post
84.9 ± 11.7
Improvement
6.5 ± 3.2
40-yard sprint [s]
Pre
5.81 ± 0.32
Post
5.60 ± 0.30
Improvement
-0.20 ± 0.25
Hang clean
Performance
Vertical jump height [cm]
Pre
51.3 ± 7.4
Post
56.4 ± 7.4
Improvement
5.1 ± 1.8
1RM back squat [kg]
Pre
81.4 ± 9.6
Post
88.9 ± 9.2
Improvement
7.5 ± 2.4
40-yard sprint [s]
Pre
5.93 ± 0.31
Post
5.72 ± 0.31
Improvement
-0.21 ± 0.25
Take home message
For a clinician & coach
Female collegiate athletes improved significantly their vertical jump, 1RM back squat, 40-yard sprint by doing six weeks of either hang snatches or hang cleans.
For a parent
Six weeks of either hang snatches or hand cleans improve power in female collegiate athletes.
For an athlete
Six weeks of either hang snatches or hand cleans improve power in female collegiate athletes.
Original article
Ayers JL, DeBeliso M, Sevene TG, Adams KJ. Hang cleans and hang snatches produce similar improvements in female collegiate athletes. Biology of sport. 2016 Sep;33(3):251.