For American football
For American football, Bulgarian split squat rates higher on our research criteria: more injury protection.
Hang power clean carries over more directly to American football.
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
Bulgarian Split Squat. Single-leg strength in a split stance, close to how you drive off one foot.
Hang Power Clean. The same explosive pull, quicker to learn than the full clean.
For soccer, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to soccer.
For basketball, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to basketball.
For American football, Bulgarian split squat rates higher on our research criteria: more injury protection. Hang power clean carries over more directly to American football. Both are good choices that build different things for American football, so a plan can use both.
Bulgarian split squat is easier: it takes some practice, while hang power clean needs coaching.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Hang power clean needs a barbell, so for most people it’s a gym exercise.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Fair for hang power clean.