Power Cleans

[JKurz1]

Versus Snatch.....can someone explain the difference? Good back/trap exercise? Never incorporated them, just have stuck with deads, t-bar, and dbell rows......llittle help if I want to skip deads this week for a change of pace?

 

[dzuljas]

i would keep the deads and incorporate snatches and cleans into your program, both are good for explosiveness, your deadlifts along with frontsquats will help u get some big cleans and snatches so keep them in the routine.

if you work legs 2x a week u may wanna do this,
put cleans and squats together in one workout, and put deadlifts and snatches in your other leg workout, rotate between the back and front squat

 

[ffknight84]

personally power clean has helped all my other lifts, not the other way around as you mentined dzuljas. The explosive nature of the exercise has been incorperated into the rest of my lifts helping me set new PRs. Most importantly power cleaning has helped my deadlift, im 100x more explosive off the floor.

 

[JKurz1]

how do u perform each?

 

[dzuljas]

i would advise you to have an experienced lifter show u how to perform these, they are very complex movements and u can easily hurt yourself if youre not using the right form.... They have some olympic lifting books, check them out on amazon.com, im sure there are also some mpegs availible on the internet but i havent found any at the moment.

basically the snatch is a much wider grip and is finished in an overhead squat position with the weight locked out above the head, the arms do no bend throughout the movement.

in the clean the grip is much closer a little outside shoulder width, similar to conventional deadlifts, the weight is caught in a positon similar to the front squat with your elbows up, the arms are straight during the pull and then the elbows bend and the bar is caught above the clavicle, as your body squats under the bar

during both of these lifts you want to keep the bar as close to your body as possible and keep your back in a set positon, being careful not to round it off. I wish i had some videos online :-(, but i hope this helps to give a general idea of what the lifts are like

 

[MsBeverlyHills]

how do u perform each?

do a search on this board for CoolColJ-- hes posted some vids of power cleans/ snatches/ hang cleans..etc.

 

[Becoming]

great posts dzuljas...

there are some little vids on this page- just click on the pic you want to see... I would also reccomend getting someone who knows what they are doing to show you how if you do not already know- also you maybe able to see if there is someone who trains people in them in your area for a few sessions

http://www.exrx.net/Lists/PowerExercises.html

 

[jackangel]

here's a vid of it, you can find it (and many others) by looking at the exercise sticky at the top of the training forum.

http://www.bsu.edu/webapps/strengthlab/images/powerclean.mpg

 

[Nonerz]

buy this book!

Harvey Newton
Explosive Lifting for Sports

 

[dzuljas]

there u go nonerz! btw what are some of your lifts girl?