Power clean question...

[JOKER47]

I have recently added Power Cleans into my workout, and love'em. My question is: What is the primary target muscle group for Power Cleans?

I know they hit almost everything like deads and squats, but if a primary muscle group had to be picked, what might it be?

I currently added them to my back day. Should they be on shoulder day?


Thanks in advance,
Joker

 

[gettinlarger]

I just added them too! Awesome! Haha. I'd say they hit the legs/shoulders the most, but, I've done them once, so I'm not an expert.

 

[the People's Champ]

I do them on arm day. I know it isn't on a muscle related day, but this seems to work for me. gets me pumped

 

[louden_swain]

Power cleans are an explosive movement and they work every muscle in the body. I used to perform those in high school when I wrestled and competed in track and field. My wrists can't take it any more. . . else I would still be performing them.

 

[coolcolj]

lemme see, quads, hamstrings, lower back, calves, glutes, traps, all delts, mid back, forearms, abs, biceps, triceps on the catch and maybe chest too

 

[JOKER47]

gettinlarger - I was kinda wondering about the shoulders as well. So much of my body gets hit on back day that it's hard to determine if the cleans are hitting anything new.



louden_swain - I agree. They make my whole body burn. Calves to traps feel it. But I still think there is a specific muscle group that they target moreso than others.
For example, deads for back, squats for legs. Those two lifts hit everything, but they also have their primary targets.

Cool - Ya snuck in while I was typing.

YOu don't think there is any primary target at all? Ok, do you have a suggestion as to which day might be more appropriate for cleans? I am debating between shoulder day and back/bi day. Any thoughts?


Thanks,
Joker

 

[bignate73]

for me since im doing hang cleans and power shrugs, mostly traps and delts. my routine looks like this

push presses
hang cleans
power shrugs
light front squats (to keep the legs growing, spaced out midweek from actual leg day)

been liking the results so far. very sore traps for about 3 days but nice growth (havent been able to say that for a while)

shoulders are getting to look like cannonballs from push presses and cleans. i do no isolation work (shoulder raises) now and will keep on this way for a while.

 

[JOKER47]

Bignate - From the sounds of your results, it's beginning to sound like I should move the cleans to my shoulder day. They might compliment my push-presses on that day as well. Thanks for the input.


Any other thoughts?


Thanks,
Joker

 

[coolcolj]

If you do em properly then you should mainly feel it in you quads, hams, lower back, calves and traps.

 

[gettinlarger]

for me since im doing hang cleans and power shrugs, mostly traps and delts. my routine looks like this

push presses
hang cleans
power shrugs
light front squats (to keep the legs growing, spaced out midweek from actual leg day)

This may be a stupid question, but what are hang cleans?

 

[scruples]

This may be a stupid question, but what are hang cleans?

after you do your laundry, you put your clothes onto a clothesline...

 

[JOKER47]

This may be a stupid question, but what are hang cleans?

Check here.

http://138.9.1.58/athleticperforman... Videos/olympic_lift_exercise_description.htm



Joker

 

[Lord_Suston]

powercleans

I would put them mostly on shoulder day because the weight used is mostly determined by how much you can overhead press, usually not by how much you can squat. Plus they can be used as forced reps at the end of a workout, by using your legs and back to help when neccesary....

 

[JOKER47]

Re: powercleans

I would put them mostly on shoulder day because the weight used is mostly determined by how much you can overhead press, usually not by how much you can squat. Plus they can be used as forced reps at the end of a workout, by using your legs and back to help when neccesary....

I think this is confirming my thoughts to move them to shoulder day.

Thanks all for the inputs.


Joker

 

[coolcolj]

I do them on leg day, I can almost power clean what I full front squat for reps

On shoulder day I hang cleans and push press complex
and the snatch and behind the neck jerk

 

[shooter-x]

HEy Joker....thanks for the link bro.....i never knew how to do alot of those exercises before

 

[Haz]

Yeah, thanks Joker, those clips were a real help.

By the way, anyone else think the chick doing them lifts was cute? And she sure can move some weight around too.

 

[JOKER47]

HEy Joker....thanks for the link bro.....i never knew how to do alot of those exercises before

Yeah, thanks Joker, those clips were a real help.

By the way, anyone else think the chick doing them lifts was cute? And she sure can move some weight around too.

No problem. Glad I was able to help.

Joker