The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 12 of 12
  1. #1
    Lleu Llaw Gyffes Miker's Avatar
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    Powerclean vs Hangclean technique

    Just wondered... I have seen videos and guys doing these exercises in varying ways. I am doing a program that calls for Powercleans.. and the part I am unsure of is ... when I catch/rack the bar across my shoulders after the pull.. how far down in a squat position should I go? I've seen a video of a guy doing hang cleans where he drops into the full squat and I've seen videos of a guy doing power cleans where he only bends enough to absorb the weight...
    I've seen most guys at the gym doing a half squat on the catch...

    I don't care which.. I just want to know what is the proper way to do them...if anyone would be so kind?
    "Fast food kills more people than hard drugs. McDonalds is the smack dealer of today. We are feeding ourselves things we wouldn't have fed animals 50 years ago. If you respect yourself, you wouldn't eat that crap."
    - John Davies of Renegade Training


    "The trainee needs to look past the obvious solution to any problem and look for the real solution. For example, every arm training article in the last ten years to improve your arm circumference has included a workout based on curls and triceps extensions. Do you really think a lack of doing curls is the reason why most guys have less than impressive arms?

    Every article on how to improve your chin-ups includes a program with a shitload of chin-ups in it. Is that all you've got? Improve your chin-ups by just doing more of them?

    Really fucking cutting edge that is!"
    - Alwyn Cosgrove


    Max's
    Bench Press - 255lbs x 1 reps (June 15/05)
    Squat - 325lbs x 1 rep (April 27/05)
    Deadlift - 405lbs x 1 reps (Feb 27/06)

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  3. #2
    Senior Member Meat_Head's Avatar
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    Properly performed powercleans are supposed to have no squat at the end to catch the bar, you pull up and catch it in the standing position. This is why they are 'power'cleans instead of regular cleans. I've never done them this way because it seems so natural to squat under the bar at least a little bit...

    As for hang cleans, I don't think it matters. Any squat depth will work.

  4. #3
    Senior Member debussy's Avatar
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    Power cleans can be caught as low as a quarter squat.

    If you going to catch the bar any lower than quarter squat, you might as well go into a full squat for safety. Here's an article that explains why you should never catch a clean/snatch between the quarter squat and full squat position:

    http://jva.ontariostrongman.ca/NML.htm

  5. #4
    Wannabebig Member
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    in hang cleans, you dont drop the bar down to the floor to pull it up again when doing reps. in powerclean reps you do touch the ground

    i only do a full squat in powercleans if the weight is too much to rack
    Last edited by retsmit; 09-01-2005 at 12:41 PM.

  6. #5
    Senior Member Sensei's Avatar
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    Quote Originally Posted by retsmit
    i only do a full squat in powercleans if the weight is too much to rack
    If you do a full squat, then it is a (full) clean, not a 'powerclean'.

  7. #6
    Proud Father Maki Riddington's Avatar
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    Properly performed powercleans are supposed to have no squat at the end to catch the bar, you pull up and catch it in the standing position.
    In a Powerclean there is a shallow drop. A hang clean is done from the knees or a bit below.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  8. #7
    Lleu Llaw Gyffes Miker's Avatar
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    Thanks guys... I actually had to go workout before I got any answers... my experience left me wanting to do these suckers daily... I started with really light weight and counted through the steps.. then with some real weight on it.. I gave it a few sets.. at first.. I noticed I was stopping after the intial pull.. so essentially doing a deadlift type move.. then a hanging clean. Once I got the whole pull.. I was able to explode off right from the ground up to rack.. Actually.. I got a shallow drop as it felt the most comfortable and natural. Thanks Maki et al. for the explanation.. can't wait for the next time... For my first time I only went to 175lbs for a couple sets.. but I think now that I have the technique.. I can probably get 225 up for a couple...
    "Fast food kills more people than hard drugs. McDonalds is the smack dealer of today. We are feeding ourselves things we wouldn't have fed animals 50 years ago. If you respect yourself, you wouldn't eat that crap."
    - John Davies of Renegade Training


    "The trainee needs to look past the obvious solution to any problem and look for the real solution. For example, every arm training article in the last ten years to improve your arm circumference has included a workout based on curls and triceps extensions. Do you really think a lack of doing curls is the reason why most guys have less than impressive arms?

    Every article on how to improve your chin-ups includes a program with a shitload of chin-ups in it. Is that all you've got? Improve your chin-ups by just doing more of them?

    Really fucking cutting edge that is!"
    - Alwyn Cosgrove


    Max's
    Bench Press - 255lbs x 1 reps (June 15/05)
    Squat - 325lbs x 1 rep (April 27/05)
    Deadlift - 405lbs x 1 reps (Feb 27/06)

  9. #8
    Proud Father Maki Riddington's Avatar
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    The one thing I've noticed a lot of guys/girls do in the gym when they are doing hang cleans or power cleans is to try and muscle he weight up as it travels past the upper thighs. Instead of elevating the traps and extending the hips they use the arms to pull it up.

    I personally get a bit of air time when I pull, both feet come off the ground. I'm no expert though. I was taught by a great teacher but I'm sure I could stand to improve my technique.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  10. #9
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by Maki Riddington
    The one thing I've noticed a lot of guys/girls do in the gym when they are doing hang cleans or power cleans is to try and muscle he weight up as it travels past the upper thighs. Instead of elevating the traps and extending the hips they use the arms to pull it up.

    I personally get a bit of air time when I pull, both feet come off the ground. I'm no expert though. I was taught by a great teacher but I'm sure I could stand to improve my technique.
    This is what I've seen to with alot of people I've tried to teach the lifts to. It helps to get them to think of jumping with the weight, getting air time like you said.

  11. #10
    Pro Powerlifter AJ Roberts's Avatar
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    Hang clean

    Stance & Grip - Begin with feet hip width apart and flat on the floor. The knees are slightly bent and the chest and shoulders are over the bar. Your hands should be slightly wider than shoulder width apart, wrist curled, and arms straight. The back is straight, abs are tight, and chest is inflated with air. Your shoulder blades should be pinched together with your eyes focused straight ahead.


    Explosion (Second Pull) - Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar.



    Rack Position & Finish - Continue pulling on the bar and quickly shift feet to shoulder width, dropping into 1/4 squat position with a straight back and feet flat. As you shift your feet and lower your body position the elbows are thrown under the bar and pushed high in front. Catch the bar on top of the shoulders next to the collarbone. Stand upright with the bar remaining in the rack position. Exhale and safely return the bar to the start and reset for the next repetition.

    Power Clean
    Description:

    Stance & Grip - Step over the bar with your feet hip width apart. The bar should be almost touching your shins. Grip the bar with your hands slightly wider than shoulder width, wrist curled, elbows pointing out to the end of the bar, and arms straight. Keeping your feet flat, bend hips and knees to achieve a position of chest-over-knees-over-toes. Shoulders are slightly ahead of the bar. Your back should be straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused straight ahead.


    First Pull - Begins from the time the bar leaves the floor and ends when the bar reaches a height just below the knee. Squeeze bar off of the floor by extending the legs while keeping back straight. Your chest and shoulders should remain up. Do not allow the weight to pull your upper body forward or round your back over. Do not jerk the weight off the floor, lift with a smooth, constant speed.


    Scoop - Begins at knees and ends as the hips come forward and your shoulders rotate back. Bar should move along the thighs while the hips move forward and upward. The knees move slightly back under the bar while the shoulders move up and back. (If you keep the bar close to your body during the pull, this phase will happen naturally.)


    Explosion (Second Pull) - Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar.


    Rack Position & Finish - Continue pulling on the bar and quickly shift feet to shoulder width, dropping into 1/4 squat position with a straight back and feet flat. As you shift your feet and lower your body position the elbows are thrown under the bar and pushed high in front. Catch the bar on top of the shoulders next to the collarbone. Stand upright with the bar remaining in the rack position. Exhale and safely return the bar to the floor and reset for the next repetition.

    taken from http://www.webs.uidaho.edu/strength/...h_training.htm
    Last edited by AJ Roberts; 09-03-2005 at 03:46 PM.

  12. #11
    Lleu Llaw Gyffes Miker's Avatar
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    Thanks dude.. I actually saw those shots during my research.. but also saw some videos of guys dropping to a parallel squat.. decided only going to do what I need to absorb the rack..
    "Fast food kills more people than hard drugs. McDonalds is the smack dealer of today. We are feeding ourselves things we wouldn't have fed animals 50 years ago. If you respect yourself, you wouldn't eat that crap."
    - John Davies of Renegade Training


    "The trainee needs to look past the obvious solution to any problem and look for the real solution. For example, every arm training article in the last ten years to improve your arm circumference has included a workout based on curls and triceps extensions. Do you really think a lack of doing curls is the reason why most guys have less than impressive arms?

    Every article on how to improve your chin-ups includes a program with a shitload of chin-ups in it. Is that all you've got? Improve your chin-ups by just doing more of them?

    Really fucking cutting edge that is!"
    - Alwyn Cosgrove


    Max's
    Bench Press - 255lbs x 1 reps (June 15/05)
    Squat - 325lbs x 1 rep (April 27/05)
    Deadlift - 405lbs x 1 reps (Feb 27/06)

  13. #12
    Monster in training BossHawg02's Avatar
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    yea I just give a little to absorb the rack....

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