Power Cleans

[#8]

Is it just me or is this the best overall exercise ever? Obviously nothing will ever replace squats or deads but I feel like this is the best combination of both if executed correctly.

I really enjoy doing this exercise and It has made my back and shoulders a lot stronger.

If your program doesnt currently involve this lift, you might wanna try it.

:yeah

[Heracles]

I don't have a link to it but I have also read that power snatches with a clean grip are one of the best exercises as well. You will use lighter loads but it is easier to learn the snatch pull and with a clean grip it is easier on your shoulders as well. I haven't incorporated it into my training but I am going to, as of right now I only do power cleans, no snatches because of shoulder pain and full cleans involve a lot of technique work. Lot's of good (and some bad) info on youtube and others about power cleans, I usually refer to tommy kono as a good starting point. Either way I agree, put them in your program and you'll wish that you would have done so years ago.

Herc

[Dryvrgrl]

NOthing like a clean snatch!!

[MMASTAR]

LOL... power clean is from mid hang position correct?? I prefer just cleans, from the ground. OH snatch is hard... I love olympic lifting!!

[MMASTAR]

...and clean snatchs!!

[clicker666]

I love power cleans, but my form sucks. It's all about the jump not working out for me.

[tiramisu]

I've been doing power snatches for the last month and power clean and press for a couple of months before that. You have to be careful not to overdo them.

"Science and Practice of Strength Training" - Zatsiorski warns - "However, fitness gain decreases if several motor abilities are trained simultaneously during one workout, microcycle, or mesocycle. Therefore it is not a good idea to have more than two or three targets in one micro-cycle or meso-cycle. For instance, there is no reason to train, in once micro-cycle, maximal strength, explosive strength, aerobic strength, aerobic capacity, anaeroebic lactacid and alactacid capacity, maximal speed, flexibility and sport technique. The gains in all these motor abilities would be insignificant compared with the gain from development of only one physical quality. When the training targets are distributed over several mesocycles in sequence the fitness gain increases....

.... Some world class athletes have found that two is the optimal number of motor abilities that can be improved in one mesocycle."

Micro-cyles are typically a week // Meso-cycles typically 4-6 weeks.

As an aside I find that the power snatch/clean highpulls significantly improve my coordination in the squat and deadlift. I'm surprised that powerlifters have abandoned these as accessory exercises in favour of the box squat and band work.

[greatwhitepike]

I would like to see your favorite vids of these movements posted. I rarely get to see anyone perform them to get form advice.