hang clean / power clean ratio | Strength and Conditioning | TopVelocity Baseball Forum
October 24, 2011
Hey Brent, I was wondering what a good hang clean to power clean ratio would be. Yesterday I hang cleaned 210 but I didn’t feel like I would being able to do a whole lot more with a power clean. Shouldn’t a power clean be a bit more than a hang clean?
Do you think my ratio is because I’m more on the speed side of the power curve?
Also, I know we don’t ever really max out on the jerks in the 3X programs, but I decided to test my max jerk recently. What is a good jerk to body weight ratio? I power jerked 195 a few weeks ago, trying to figure out how that stacks up.
April 27, 2008
Your hang clean max should be at 75-80% of your power clean max. If you are struggeling getting your power clean to go up over your hang clean then you are not moving the weight well below your knee or you are not transitioning well from your first pull into second pull. It could also be a strength issue but this would only be the case if your clean pull max was poor.
Haven’t spent much time maxing with Jerks. 195lbs is great if your hang clean max is only 210 though.
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