about power cleans...

P

Proteinboy

2
im starting to do power cleans to get stronger and so that i can lift more weight from the ground. i am wondering what muscles it mainly works (all???). and i currently do 3 sets of 8-12 cleans. i am on a upper/lower split so should i do them on upper day or lower day???

any tips on form???^^ thanks
 
I'm trying to figure out how to do power clean as well because it works the whole body (thats all I know about what muscles are worked) and its an explosive exercise. Isnt it like the deadlift, shoulder shrug with jerk and then front squat at the end?
 
It is a very heavy compound movement and while it does utilize alot of muscle if doing an upper/lower split then I would put it on your lower day. Though in the future when you change your workout I would consider a Push/Pull split and put it on your pull day. Doing explosive movements are very taxing on the body and it should be paired properly with the right program design. Here it is on Exrx ...
Clean

I would also like to emphasize the following...
-breathing is really important. Make sure to inhale pre-lift, and exhale as you lower.
-Do not jerk it.
-Do not just drop the weight back down and smash your feet. Lower by bending your knees and hips in the same format as raising.
 
Also, make sure you keep your back straight



Just try it with light weight until you are confident enough to build up. Watch videos online and you'll get it eventually.
 
Odd, when I do powercleans I just get the bar up to my shoulders then just lower it back to the ground and do another rep. I never go into the quick squat and back up......
 
There's no reason to do 8-12 reps of power cleans. You're losing speed and power with each rep. Keep cleans to 3 reps and below. Put them on a lower body day or switch your routine to pull/push/full and you can work them on pull and full.

To get the form down, start with jump shrugs from the hang. Too often I see trainees reverse curling the motion and this is way far from where it needs to be. The clean is also slower from the ground until knees and then explodes upward. Emphasize a hop at first.

Bumper plates are best for these or working in teh back yard where you can drop the weight (note: do not hold onto it when dropping).
 
evolution said:
There's no reason to do 8-12 reps of power cleans. You're losing speed and power with each rep. Keep cleans to 3 reps and below. Put them on a lower body day or switch your routine to pull/push/full and you can work them on pull and full.

To get the form down, start with jump shrugs from the hang. Too often I see trainees reverse curling the motion and this is way far from where it needs to be. The clean is also slower from the ground until knees and then explodes upward. Emphasize a hop at first.

Bumper plates are best for these or working in teh back yard where you can drop the weight (note: do not hold onto it when dropping).
Click to expand...

I'll start jump shrugs from the floor in deadlift position because I'll get a better jump or maybe I'll try the other first and then the floor. I'll try that tomorrow. =) Power Cleans are one of the best explosive exercises for athletes and can make the body strong if done correctly. A good thing to try with first is 3 pound dumbbells or a broom (something real light) for correct form until I have it all down.
 
so with power cleans, is it important to catch the bar on your shoulders, and recoil the weight on your legs and then squat it up??? jjman says he doesnt do the squat thing >.>
 
Power clean: the lifter does not bend significantly at the knee in the catch (<90% bend)
Full Clean: the lifter drops explosivey into the catch

If you're doing a power clean and you're not squatting after the pull, then you're doing it right.
 
I don't know about those definitions...Oly Power Cleaners use both methods and the general consensus is to call it a power clean. It could just be laziness or ignorance, I'm not sure.

Anyway, as long as your legs aren't stiff when you catch, there aren't going to be any huge problems. PB, recoiling the weight in the legs means to bend, squatting it means standing up from whatever degree you dropped into.

And yeah, when you shelve it, the bar should be level with your shoulders, with your elbows pointing relatively straight ahead, not straight down.
 
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