Deads+Hangcleans or Just Powercleans

[cwc73]

Just wondering. I'm doing a pull day right now. My workouts are spaced out pretty wide due to certain things. Just wondering if I should do 3 sets of deads and 3 sets of hang cleans or 3 or 4 sets of power cleans. Thanks

 

[bignate73]

deads and hangcleans IMO

build full strength from the floor and get the benefit of some explosive work with hang cleans.

 

[AEKDB]

I agree with Nate.

 

[Illuminati]

power cleans, and then deadlifts. the power cleans will help you to learn to build explosiveness off the ground, which will help you with increasing your deadlifts

 

[mekannik]

power cleans, and then deadlifts. the power cleans will help you to learn to build explosiveness off the ground, which will help you with increasing your deadlifts

Second this nomination.

Couple of reasons to do both - what bignate alluded to - but the order is just as important.

Technique and activation of motor units with the power clean can be adversely affected by fatigue. Best to do them prior to deads. The other reason is the hyping up of your CNS by the power cleans which should add to your explosiveness/power during deads. (I read an article on a throwing page where Jud Logan and I believe Poliquin recommend this)

 

[AEKDB]

We could, and probably will, make this more complicated than neccessary.

I do believe that a very strong DL will carryover to a strong clean. Regardless of order, cleans and deads complement each other very well.

Back to the original posts: If you want to become very good at these lifts you have to train them on more than one day. I did the following split last summer and showed huge gains.

Monday- Deads (Phillipi/Coan routine) and Squats (1 set of 5)

Tuesday- Bench and dips

Wednesday- Hangclean (5x5)

Thursday- Pushpress (5x5)

Friday- Power clean (max effort 5 singles w/lots of rest between)

Saturday- 100 rep clean and press

Sunday- Rest day

 

[Illuminati]

We could, and probably will, make this more complicated than neccessary.

I do believe that a very strong DL will carryover to a strong clean. Regardless of order, cleans and deads complement each other very well.

Back to the original posts: If you want to become very good at these lifts you have to train them on more than one day. I did the following split last summer and showed huge gains.

the only reason why I said to do them in that order, is cuz in order to power clean, you have to be very fast (along with technique) to get the bar up. I used to work up to a 1RM (or close to) on the p. cleans, and then jump straight into my deads. doing the cleans first, helped me to pull with more force at the start of the dead. plus it would get the blood flowing, as I hate to do cardio!

 

[vin01]

We could, and probably will, make this more complicated than neccessary.

I do believe that a very strong DL will carryover to a strong clean. Regardless of order, cleans and deads complement each other very well.

Back to the original posts: If you want to become very good at these lifts you have to train them on more than one day. I did the following split last summer and showed huge gains.

Monday- Deads (Phillipi/Coan routine) and Squats (1 set of 5)

Tuesday- Bench and dips

Wednesday- Hangclean (5x5)

Thursday- Pushpress (5x5)

Friday- Power clean (max effort 5 singles w/lots of rest between)

Saturday- 100 rep clean and press

Sunday- Rest day

Interesting.. Was this the only work you did or were there other exercise each day?

 

[AEKDB]

That was all I did, but it is not as easy as it looks. The deadlift routine is a monster. I kept the weights very high on all lifts except dips (body weight) and the 100 rep clean and press.

For CP I started with 135lbs and worked up to 225 by the end of summer. Ideally these would be true CP and the weight would be higher but mine are more like power cleans.

If you try this use chalk and tape your fingers.