View Full Version : Power cleans

02-01-2009, 12:56 PM
I very rarely do them, but after doing some deads the other day, I cleaned the bar+weight from the floor and racked it. I got to thinking that these would probably help my deads, as well. I'm guessing that the explosion from the floor should really help. Should I be doing these to help with my deads?

Thanks guys, I really appreciate all the help.

02-01-2009, 01:51 PM
I would imagine they would have some form of carry-over, but really I think its the opposite of what your saying. The deadlifts help with the beginning of a clean (pulling the weight to the knees from the floor). Although depending on your deadlift form and how explosive you are from the floor, the explosive movement of the clean could translate (by fast muscle fiber use). I know I love em... but im an oly lifter so take that with a grain hehehe...

02-01-2009, 02:03 PM
It would essentially be speed work. Clean pulling mechanics are much different from a position standpoint than how most people deadlift, though.

Rippetoe makes his argument that deadlifts helps cleans because of the strength component and cleans help the deadlift because of the speed component.

02-02-2009, 02:16 AM
The clean has very very little carry over to the deadlift.

A proper clean gets 90% of the speed past the knees, when the hips come in, make contact with the bar and you shrug it up. Very few lifters lift ballistic from the floor, it's a controlled motion up until the knees.

So effectively, if done with correct technique, you are simply doing a controlled pull up to the knees with less than half of your deadlift. Hardly sounds beneficial to me.

Stick to heavy pulls and speed pulls. Maybe play around with Olympic pulls, but I see no need for you to powerclean.

02-02-2009, 05:40 AM
Power cleans are a good warmup before deadlifts.

02-02-2009, 01:05 PM
Thanks, guys.