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power cleans for the first time
- Thread starter TheOak84
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Atomic Punk
New member
If you have proper form, then that's great for you! It took me a few times to get it right. On Power Cleans, like no other lift, form is crucial to sucess. You can have shitty form on bench & squats, or even deads and still manage to get a decent amount of weight of the floor(or whatever). On PCs, form & momentum are the two keys to moving weight.
I noticed that my form was bad when I first started doing PCs one day, when I was doing 185. I was going for 3 reps, and the first two went up BAD, but up nonetheless. Just to see what happened, and even though I had no right to expect to pull up the third rep, I went for it anyhow. Well, it went up quite easily, and I realized at that moment that the reason for this, was that I(out of luck more than skill) had managed to achieve perfect form on THAT rep. That made me realize that I needed to start going lighter, in order to establish this type of form on every rep if I wanted to get the most out of the lift.
Anyhow, if you already have gotten the form down bro, then more power to you. However, if you get stuck on a plateau that you feel you shoyudn't be stuck at someday, then I would look at form first & foremost, to try to remedy the problem.
Nice lifts though btw!
I noticed that my form was bad when I first started doing PCs one day, when I was doing 185. I was going for 3 reps, and the first two went up BAD, but up nonetheless. Just to see what happened, and even though I had no right to expect to pull up the third rep, I went for it anyhow. Well, it went up quite easily, and I realized at that moment that the reason for this, was that I(out of luck more than skill) had managed to achieve perfect form on THAT rep. That made me realize that I needed to start going lighter, in order to establish this type of form on every rep if I wanted to get the most out of the lift.
Anyhow, if you already have gotten the form down bro, then more power to you. However, if you get stuck on a plateau that you feel you shoyudn't be stuck at someday, then I would look at form first & foremost, to try to remedy the problem.
Nice lifts though btw!
kiloamp
New member
Do your reps continously. 5 reps is probably as high as you need to go for power cleans. Like Atomic Punk said, "form is critical to success." Start with the basics, back straight, head up, arms lose, slow off the floor and explode past the knees. And, if you're not already doing it, make sure you rack the weight across your shoulders and clavicle with elbows up. It will be discomfortable at first but will help you in the long run.
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Atomic Punk
New member
Do you guys go back down to the floor after each rep, or do you do the first rep off the floor, and then the rest from your lap?
coolcolj
New member
I meant just lighter in general to make sure the form and speed etc is OK. Going too heavy on powercleans too soon will wreck havoc on your wrists.
At least for me my wrists didn't stop aching for the first 2-3 months. Plus you want to make sure your racking them properly, lest you wack your lower back or knees etc
I like to reset my reps, from the floor.
Take a few breaths and then do the next rep, but I rarely go above 3 reps.
I notice olylifters like to rest pause their sets sometimes.
If I keep the reps under 3 I don't have to rest as long between sets, if I do 5 reps, it will be at least 4-5mins before I recover enough to do the next set with similar speed and power
At least for me my wrists didn't stop aching for the first 2-3 months. Plus you want to make sure your racking them properly, lest you wack your lower back or knees etc
I like to reset my reps, from the floor.
Take a few breaths and then do the next rep, but I rarely go above 3 reps.
I notice olylifters like to rest pause their sets sometimes.
If I keep the reps under 3 I don't have to rest as long between sets, if I do 5 reps, it will be at least 4-5mins before I recover enough to do the next set with similar speed and power
Lord_Suston
New member
Oak jsut switch around the reps or go 4x2 with the powercleans, not bad first day out bro, you gonna feel it tomorrow
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