Power cleans

[Bigguy]

So-
I am thinking about ramping things up a bit in the WT department and adding power cleans to my regime. I feel if I am able to incorporate these than I will have nothing but big movement full exercises in my workout.

I have a couple questions for anyone who can answer them:

- I will post my workout below but what should I take out if i add the power cleans?
- Should I be scared of them in anyway- they are relatively complex and I do not want to mess myself up
- Should I first master all the little parts of the exercise before I put it all together or just jump into it

My current workout is as follows:
Workout 1-
Squats- 3x5
DB row- 3x8
DB bench- 3x8
Planks
Acc
Workout 2-
Step ups w/ DB- 3x10
Wide grip pull downs- 3x10
Overhead press- 3x5
crunches
Acc
Workout 3-
Deadlifts 3x5
Lunges- 3x10
Flat bench- 3x8
BB row- 3x8
Russian twists

I do some sort of elliptical cardio the 3 days of the above and run 4-8 miles on the 3 other days. 1 day off- usually Saturday.

For those who do not know me- my current stats are 6'4- 215.
I just began going back to a heavy WT this week after taking a week and a half off of heavy to 'decompress' for lack of a better term.
I have no current injuries and actually feel real good right now.

 

[edco76]

I am afraid of them lol. Let me know how it goes though. I'm thinking if you add them maybe add to WO 2. Maybe sub the step-ups for it. You have your squat on WO1 and DL on 3. I would put the cleans on 2. Thats just my logic though. I am sure Steve or someone could give better and more explained advice. Here is an article about them though with some tips.


Good luck

 

[Bigguy]

Thanks for the link but I have been reading up on them for a week now.
I really do want to incorporate them into my routine- the only question is where. I like your suggestion since the very nature of pc will pretty much eliminate the need for step ups.

Any suggestions on if I should jump into them or spend some time on the components first.
I mean i do the deads, overhead press already but do not do the front squat or the lift- whatever it is called, the second movement- so i do not know if i should work on that first and then put it all together.

 

[[Focus]1]

I have a couple questions for anyone who can answer them:

- I will post my workout below but what should I take out if i add the power cleans?
- Should I be scared of them in anyway- they are relatively complex and I do not want to mess myself up
- Should I first master all the little parts of the exercise before I put it all together or just jump into it

- Don't take out anything. Do them after your primary lower body movement.
- Not if you do it right, see below.
- Little parts. I see you don't appear to be doing shrugs...this is a mistake. Add them in, but do power shrugs. Or better, replace your deadlifts with Jump Shrugs. Then do some DB "Power Cleans" to familiarize yourself with what will probably be your sticking point in this movement. You can throw the db cleans in near the end. And you're already OH pressing, so you've got that down, but I would change those to push press. And then you're training the full movement, in pieces. I'd say do that for a couple weeks, make sure your shit is rock solid, and then try some light cleans. Up the weight from there.

Best wishes.

 

[Steve]

Focus has some good advice there. Convert some of your original movements to their corresponding power movements and than progress into the pc.

 

[Bigguy]

I hear what you are saying but let me respond with a few questions.

- Don't take out anything. Do them after your primary lower body movement.

define primary lower body movement please- not 100% clear on this one.

- Not if you do it right, see below.

Yeah, that part was more of a joke but I am slightly concerned about really messing myself up

- Little parts. I see you don't appear to be doing shrugs...this is a mistake.

finally someone with a solid use for shrugs. Isn't that group being used in other exercises though?

- Add them in, but do power shrugs.

Gotcha- good advise

Or better, replace your deadlifts with Jump Shrugs. Then do some DB "Power Cleans" to familiarize yourself with what will probably be your sticking point in this movement. You can throw the db cleans in near the end.

I do not feel comfortable removing deads from my life. I like them too much and they have been to damn beneficial for me to lose them. but the others are interesting to me.

- And you're already OH pressing, so you've got that down, but I would change those to push press.

These are what i do. I term them 'overhead press' but clearly they are called by another name
A

- nd then you're training the full movement, in pieces. I'd say do that for a couple weeks, make sure your shit is rock solid, and then try some light cleans. Up the weight from there.

Solid advise. Thank you

- Best wishes.

Thank you

 

[Bigguy]

Focus has some good advice there. Convert some of your original movements to their corresponding power movements and than progress into the pc.

You agree with removing deads though?
I totally appreciate the advise just not sure what benefit will come by giving up deads.

But the original question is answered- I thought I would want to work on the components first then tie them all together.

 

[Steve]

Jump Shrugs are pretty much deads with more of an explosive component paired with a shrug to top off the movement.

You wouldn't be giving up all that much. You'd be exchanging some absolute strength for power, which isn't necessarily a bad thing.

 

[Bigguy]

Jump Shrugs are pretty much deads with more of an explosive component paired with a shrug to top off the movement.

You wouldn't be giving up all that much. You'd be exchanging some absolute strength for power, which isn't necessarily a bad thing.

ok- I agree 100% not a bad thing at all.
looking at the vid that focus posted it was not 100% clear.
looking at another one it is.

Thanks

 

[[Focus]1]

Jump Shrugs are pretty much deads with more of an explosive component paired with a shrug to top off the movement.

You wouldn't be giving up all that much. You'd be exchanging some absolute strength for power, which isn't necessarily a bad thing.

^ Yup yup.

Also, primary movement means pretty much your squat. Or your deadlift, but you should replace that with jump shrugs, as here and above.

Altogether, you lose pretty much nothing, as increasing your explosiveness on the deadlift will probably translate to more strength output later anyway - but you gain a whole lot of functionality, balance, and power.

The seated DB cleans are especially important. As before, it's that rotation of the weight from your sides up to your ears that will no doubt be your sticking point. This also helps you establish a rough idea of how much weight you can handle. More than when you're seated, of course.

Giterdone.

 

[Bigguy]

^ Yup yup.

Also, primary movement means pretty much your squat. Or your deadlift, but you should replace that with jump shrugs, as here and above.

Altogether, you lose pretty much nothing, as increasing your explosiveness on the deadlift will probably translate to more strength output later anyway - but you gain a whole lot of functionality, balance, and power.

The seated DB cleans are especially important. As before, it's that rotation of the weight from your sides up to your ears that will no doubt be your sticking point. This also helps you establish a rough idea of how much weight you can handle. More than when you're seated, of course.

Giterdone.

Just saw this response. freaking work is getting in the way of my forum time...

Thanks alot for your help. I plan on working the fundamentals in next week and giving it a couple weeks or so before putting it all together.
Baby steps..
thanks again.