For American football
For American football, barbell back squat rates higher on our research criteria: more injury protection.
Both are good choices that build different things for American football, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Lower-body strength for driving through contact.
Hang Power Clean. The same explosive pull, quicker to learn than the full clean.
For functional fitness, hang power clean rates well ahead on our research criteria: more carry-over to functional fitness, easier to learn and fit in. Barbell back squat does more to prevent injuries.
For soccer, barbell back squat rates higher on our research criteria: more injury protection. Hang power clean is easier to learn and fit in.
For basketball, barbell back squat rates higher on our research criteria: more injury protection. Hang power clean is easier to learn and fit in.
For American football, barbell back squat rates higher on our research criteria: more injury protection. Both are good choices that build different things for American football, so a plan can use both.
Barbell back squat is easier: it takes some practice, while hang power clean needs coaching.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Hang power clean needs a barbell, so for most people it’s a gym exercise.
Barbell back squat: it rates Good for injury protection in our research rubric, against Fair for hang power clean.