Power Cleans are the bomb!

[Grandk]

I used to think I was somewhat strong. (I can bench 305 and I weigh 185.) But then I discovered Power Cleans and found out I was a puny weakling. They have opened up a whole new world to me and I strongly recommend anyone serious about increasing their athletic performance to check them out. With a solid base in squat, deadlift and bench, Power Cleans will take you to the next level and beyond.

 

[erowana]

I tried doing them once, but I find it scary if when you're jerking it to the shoulder and one of the thumbs give way and BAM the weight is thrown forward.

 

[louden_swain]

I agree. . .nothing gets your floor and carpet cleaner!

 

[from zero]

Cleans rock. I havent done them in a long time though.

 

[MsBeverlyHills]

I tried doing them once, but I find it scary if when you're jerking it to the shoulder and one of the thumbs give way and BAM the weight is thrown forward.

use a hook- grip.

 

[Nonerz]

I tried doing them once, but I find it scary if when you're jerking it to the shoulder and one of the thumbs give way and BAM the weight is thrown forward.

I don't think one try is a fair assessment of an exercise...especially when doing a very intricate movement like power cleans. Most likely, you started with too much weight...I could be wrong, but it is a very common mistake people make when attempting olympic lifts. Like with all weight training, form is the most important thing...but with oly litfs, it is essential!

I would suggest that you start with a broomstick, top to bottom. Nail down your form well before attempting heavy lifts. You also need to practice dropping the bar in case of the situation you described.

Here's a GREAT book that I came across:

EXPLOSIVE LIFTING FOR SPORTS by Harvey Newton

 

[erowana]

Thanks for the tips!! I only tried it once and havent incorporated them into my workout yet.

 

[Grandk]

Here's a GREAT book that I came across:

EXPLOSIVE LIFTING FOR SPORTS by Harvey Newton

Looks like a cool book. I am taking a training camp on Olympic Lifts offered by a nearby University. Power Cleans are my favs but I look forward to mastering the Snatch as well. I am a competitive beach Vball player and cleans have taken my sand legs to the next level.

 

[Tagio]

i could tell you play sports because you say 'to the next level.' do you also give 110% in the gym?

 

[Lord_Suston]

gotta do powercleans and snatches, they are great for overall speed and strength

 

[Grandk]

i could tell you play sports because you say 'to the next level.' do you also give 110% in the gym?

Is there any other way?

 

[Nonerz]

GrandK...competitive beach vball...wow! This will definitely help you with your vertical jump. Are you in California?

The book is awesome...lots of great pics. Here's a teaser:

LordS...I have yet to attempt the snatch. I am feeling much more comfortable with my cleans but when I don't do them every week, I can really tell the difference. Being a complex movement (in such a short amount of time), it takes me a bit to get the motion back. I'm relatively new to oly lifts, but they have been so much fun to do, that learning the lifts hasn't gotten old.

erowana, give yourself some time...it's worth it!

 

[coolcolj]

Nice pic

Yeah doing stiff armed, explosive shrug pulls from the floor onto yor toes will help you get the right form faster.

also where you place yoru body at the start is very important. Get that wrong and it's over. I see guys at my gym power clean with the bar about 12inches away from the body

 

[Lord_Suston]

coolcolJ- one day I have to have you name the lifts and show pictures, I get really confused on all of them

 

[Lord_Suston]

what is it called when you do a pull from the ground but don't really dip under the bar, but it still ends up by your clavicles while you are under the bar??/

 

[coolcolj]

Well see the first pic in the sequence? That's the end position of a stiff armed clean pull shrug. Basicly a clean without the rack and the arms stay locked. Teach you not to yank the bar with your arms. Plus you can go heavier and load the pulling muscles.

sorta like a fast deadlift with a shrug at the top while going up on your toes.

I do have a clip of me doing these, I posted em before.
Although my form needs work

 

[coolcolj]

Powerclean has a bit of a dip
muscleclean has minimal dip, but still some to absorb the shock
But I call both of them powercleans

I'll post a clip of some of my cleanpulls in a sec - new one

 

[coolcolj]

Here is what a stiffed armed cleanpull looks like - well my version of it

right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanPull243x3_3Sept03.mpg

 

[Lord_Suston]

gotcha; got a pic or vid of any snatches with description??? thanks a lot for the other vid

 

[coolcolj]

gotcha; got a pic or vid of any snatches with description??? thanks a lot for the other vid

I'm about to upload a snatch pull - to sternum.

Not sure what you mean though?

 

[Lord_Suston]

like a standard power snatch compared to a snatch caught ina squat position

 

[coolcolj]

well you have seen my powersnatches.

I haven't made any clips of a fullsnatch, although I have been practising em, very hard!

http://www.myschoolonline.com/student_showcase/0,2711,1215-197744-1-94707,00.html

see Vasily, that's a full snatch

I have a few clips of olylifters doing em, let me upload first

 

[coolcolj]

right click and save

side on - full snatch
http://www.qwa.org/natrecvideo/BenSn1175.mpg


front on
http://www.members.optushome.com.au/coolcolj2/Movies/Snatch2.mpeg

side on front
http://www.members.optushome.com.au/coolcolj2/Movies/snatch3.avi

female - 3/4 front
http://www.members.optushome.com.au/coolcolj2/Movies/snatch.avi

side on front - jumps back quite a bit. Bulgarian style
http://www.members.optushome.com.au/coolcolj2/Movies/snatch3.avi

 

[coolcolj]

power snatch
http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/KINS 144/Kins144_Power Snatch.htm

fullsnatch
http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/KINS 144/Kins144_Snatch.htm

 

[Nonerz]

The book I referenced earlier breaks it down for you as well...lots o' pics.

Squat Snatch:

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