T Nation

Hang Cleans vs Hang High Pulls for Upper Back/Traps?

coach,

which do you prefer for hypertrophy of the upperback/trap area, and which one do you think is better from an overall athletic performance perspective?

is there a clear winner for the average person who doesn’t compete in the Oly lifts?

If both are technically correct the high pull is better for hypertrophy (you will be able to usea bit more weight and “overpull”/keep pulling higher involvingt he upper back more than in a clean). And the power clean will be more effective for performance improvement because in a properly done catch (in the “athletic position” of a 1/4 squat) you develop the capacity to absorb force.