I am going to do SS and I want to do it as written. How can I incorporate the power clean into my routine? I can probably do 85 lbs at best to start which means 10 lbs on the bar. Since technique calls for the bar at mid-shin (45 lb plate), am I screwed?
Would hang clean be a good substitute?
just lay some 45s on the ground and put the bar on top of them. If you stack a couple of plates on the ground you can get to the proper hight even if you only have 10s on the bar.
If you do hang cleans temporarily until you can use 135, or just start from the ground w whatever you have on the bar it will be fine. Your obviously just starting and in the scheme of things this wont matter AT ALL. And dont worry about bumber plates, just set the bar down rather than dropping it.
Reading more into it, it seems a lot of guys supplement the cleans for Pendlay rows. Honestly, rows is the one exercise I thought this program was missing. If I have no athletic goals what would the benefit of doing the clean be as opposed to the rows? The clean seems like it's going to be a lot of work to learn- not that I see anyting wrong with that, I just don't see that exercise having that great of a pay off.
If you can't clean 135 lbs then skip the movement and build your basic strength. Bottom line, you are ridiculously weak right now and need to focus on developing the major muscle groups before worrying about things like cleans.
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Cleans are more of a technique movement rather than a strength-building movement. There are some very strong OLY lifters but they also train with extremely high volume/frequency and perform other lifts including squats, front squats, etc.
As a beginner your best bet would be to focus on squats, pulls, rows, chins, and presses.
Here is a list of movements that would be good to include in your routine:
- Rack Pulls or Deadlifts
- Incline Barbell Press
- Dumbbell Bench Press
- Rows (Barbell or Dumbbell)
- Military Press
- Biceps Curls
- Triceps Extensions (overhead or on a bench)
- Abs / Low Back