Cleans or Rows?

[PoweredUp]

If you could only pick one of these exercises, which do you think is better for advancement in powerlifting --- power cleans or barbell rows? Will the clean hit the middle back like the bent-over rows, or is mostly shoulders and lower back?

 

[chaos13]

i's say barbell rows, love doing them and feel the pumps for the rest of the day

 

[Scotsman]

Well the two exercises focus on completely different things. So the more important question is where are you most lacking in your current training?

Cheers,
Scotsman

 

[PoweredUp]

Well the two exercises focus on completely different things. So the more important question is where are you most lacking in your current training?

Cheers,
Scotsman

They seemed quite different to me as well, but I noticed that in both Bill Starr and Mark Ripptoe's programs that they recommend either Power Cleans or Barbell Rows (almost as if they're interchangeable). Bill Starr was quoted as saying that if you could only do one exercise, the clean is the one to do (although I think he was referring more to a squat clean), and Ripptoe lists the Power Clean in his big 5 along with the squat, deadlift, bench press, and shoulder press.

I think an area where I could improve is the upper part of my deadlift. Once I hit 405 I started to struggle a bit while trying to get upright.

 

[Powerbuilder333]

BB Rows will be more usefull in advancing your powerlifting goals.

 

[Scotsman]

They seemed quite different to me as well, but I noticed that in both Bill Starr and Mark Ripptoe's programs that they recommend either Power Cleans or Barbell Rows (almost as if they're interchangeable). Bill Starr was quoted as saying that if you could only do one exercise, the clean is the one to do (although I think he was referring more to a squat clean), and Ripptoe lists the Power Clean in his big 5 along with the squat, deadlift, bench press, and shoulder press.

I think an area where I could improve is the upper part of my deadlift. Once I hit 405 I started to struggle a bit while trying to get upright.

Neither one of these guys were focusing on powerlifting so don't get drawn in too much for strength gains.

Honestly for deads, heavy rows are going to help the most. It will help with strengthening your back and ability to pull back during the lift. Also it can improve your grip and the inervation of the muscles while dling.

Cleans are better suited for an athletic program to build explosive strength. The pullin a dead and in the clean is completely different both in form and activation. Cleans are all about how fast you can move the weight and how well you pull it form wise. Deads are all about power with form being a key ingredient. Cleans can help build a better inervation to the muscles and make your overall CNS output faster and stronger so yes they can help with deads but it's not a direct correlation.

Cleans do a great job of developing the shoulders, upperback, quads (especially if doing a full drop), and calves. Look at most olympic lifters they have huge shoulders and quads.

Deadlifts build great power and thickness but not any speed. The big deadlifters all have huge glutes, hams, traps, and rhomboids. Also they have more of a thick look to them.

Cheers,
Scotsman

 

[DaveTSI]

id say do both, bent rows are a must obviously

cleans are the awesome for overall core strength and stabilization.