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i learned how to do power cleans today
- Thread starter smallpp
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djdjdjddjon
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no real advantages of it on body buidling, but if you're a powerlifter more 'power' to you, heh 
quartermiler
New member
No real advantage? Man when I do cleans, especially hang cleans, my traps errupt out of my back... they love em! I am a sprinter so power cleans, snatches, hang cleans, dead lifts, all that shit is good for my explosiveness and shit... i love em
Is a power clean the same thing as a clean? Isn't a clean an exercise in which you pull the weight up from the floor (like a dead-lift) but then you flip it up to your chest (like your going to press it, but you don't). We used to do cleans in high school for football. i liked them, but we used to drop the weight pretty hard and it made an awful sound hitting the floor.
djdjdjddjon
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football and sprinting aren't body buliding, heh. football or sprinting you dont need to have a good physique, or really be massive for the most part, depending on what positions i suppose...i mean id throw them in once in a while, but why not do shoulder presses, squats, deadlifts, rows, or bench presses if you wanna train chest, legs, back, or shoulders? just seems like a useless exercise, maybe to increase power i could see its use...just my opinion(s)
Yes, they are the same thing.
Great for athletes, and a full body workout as well. Works traps, arms, calves, etc. It builds explosiveness.
Best to do power cleans on a day when you'd normally rest, since it involves the whole body and could throw off your training split.
3-5 sets of 8-10 reps should be great.
If you have access to them, make sure to use the rubber or rubberized weights. This will stop any of the loud noise of dropping them. If all else fails or you dont have access to them, just make sure to use a lighter weight and dont drop the weights, just keep ahold of the bar and set it down (and use a lighter weight, b/c if you are going heavy it'll pull your arms out of the socket trying to hang onto it)
Great for athletes, and a full body workout as well. Works traps, arms, calves, etc. It builds explosiveness.
Best to do power cleans on a day when you'd normally rest, since it involves the whole body and could throw off your training split.
3-5 sets of 8-10 reps should be great.
If you have access to them, make sure to use the rubber or rubberized weights. This will stop any of the loud noise of dropping them. If all else fails or you dont have access to them, just make sure to use a lighter weight and dont drop the weights, just keep ahold of the bar and set it down (and use a lighter weight, b/c if you are going heavy it'll pull your arms out of the socket trying to hang onto it)
Actually dont go over 4 reps a set bc then you compromise form which is the most importnat part of olympic lifiting. With bad form these lifts are dangerous. My buddy was 2 time state champ in weightlifting in florida and is considered one of the strongest ever in Florida in high school and he explained this to me. Hell I watched him clean and press 275 and becnh 305 while weighing 130 and hes 5'8 so I figured I better listen up.
The Man Child
New member
You think power cleans are good, wait till you learn Hang cleans and snatches!
They build the entire body. Help increase overall strength. To me they kinda have that same effect as squatting. In that I mean, by squatting heavy it helps increase your strength on other lifts as well like bench press. Cleans have the same effect.
They build the entire body. Help increase overall strength. To me they kinda have that same effect as squatting. In that I mean, by squatting heavy it helps increase your strength on other lifts as well like bench press. Cleans have the same effect.
IJ26 said:
Amount of reps would matter on weight or training type, nothing else. He probably reccommended 4 because its a low rep number that would be best used to train for strength or a competition. 8-10 reps can still be done at a heavy weight.
One of my best was 226x10 (2 44lb rubber weights & 1 2.5lb steel weight on each side)
Hugh Gellatts
New member
you can go slightly higher reps on some of the explosive assistance movements (rack jerks, push presses, pulls (clean and snatch grip)...over 4 on the full lifts is iffy though (squat cleans, split or squat snatches)....your form and stabalizers will go first, making it very dangerous.
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