For American football
For American football, the two are close. Lateral bound 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
Hang Power Clean. The same explosive pull, quicker to learn than the full clean.
Lateral Bound. Side-to-side power and landing control for cuts and changes of direction.
For soccer, lateral bound rates well ahead on our research criteria: more carry-over to soccer, more injury protection.
For basketball, lateral bound rates well ahead on our research criteria: more carry-over to basketball, more injury protection.
For American football, the two are close. Lateral bound 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.
Lateral bound is easier: it’s easy to learn, while hang power clean needs coaching.
Hang power clean needs a barbell, so for most people it’s a gym exercise. Lateral bound needs no equipment, so you can do it anywhere.
Lateral bound: it rates Good for injury protection in our research rubric, against Fair for hang power clean.