For American football
For American football, the two are close. Farmer's carry rates slightly higher: more injury protection, easier to learn and fit in.
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
Farmer's Carry. Grip and trunk strength under load, with almost nothing to learn.
Hang Power Clean. The same explosive pull, quicker to learn than the full clean.
For functional fitness, hang power clean rates higher on our research criteria: more carry-over to functional fitness. Farmer's carry does more to prevent injuries.
For American football, the two are close. Farmer's carry rates slightly higher: more injury protection, easier to learn and fit in. 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.
Farmer's carry is easier: it’s easy to learn, while hang power clean needs coaching.
Farmer's carry needs dumbbells, so a home gym covers it. Hang power clean needs a barbell, so for most people it’s a gym exercise.
Farmer's carry: it rates Good for injury protection in our research rubric, against Fair for hang power clean.