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How to use Olympic weightlifting in collegiate female athletes?

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

1RM1 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

How to use Olympic weightlifting in collegiate female athletes - Infographics

  • 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]
52.3 ± 8.6
Pre
57.2 ± 8.6
Post
5.1 ± 3.3
Improvement
1RM back squat [kg]
78.4 ± 11.4
Pre
84.9 ± 11.7
Post
6.5 ± 3.2
Improvement
40-yard sprint [s]
5.81 ± 0.32
Pre
5.60 ± 0.30
Post
-0.20 ± 0.25
Hang clean
Improvement
Performance
51.3 ± 7.4
Vertical jump height [cm]
56.4 ± 7.4
Pre
5.1 ± 1.8
Post
Improvement
81.4 ± 9.6
1RM back squat [kg]
88.9 ± 9.2
Pre
7.5 ± 2.4
Post
Improvement
5.93 ± 0.31
40-yard sprint [s]
5.72 ± 0.31
Pre
-0.21 ± 0.25

Take home message

For a clinician
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.

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