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

It’s 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 17 of 17

Thread: power cleans

  1. #1
    Senior Member charles_316's Avatar
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    power cleans

    i would love to incorporate these into my workout... however, i started the Waterbury High Frequency System (8 weeks long)...

    im guessing power cleans cant really replace an exercise since it is a mix of exercises....

    do any of you guys do power cleans? if so, what routine do u have it in? etc?
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

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  3. #2
    Wannabebig Member
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    power cleans

    used to do power cleans a while ago on a back day instead of deadlifts, they are for back and legs but most excercises use secondary muscles anyway so i didnt count them as leg movement.

  4. #3
    Senior Member betastas's Avatar
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    I put them on one of my "upper" days. They use so many muscles as it is, and my arms tend to get tired prior to the rest of my body when doing them.

  5. #4
    Senior Member charles_316's Avatar
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    how many exercises do you do on the day of power cleans?
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  6. #5
    Wannabebig Member
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    used to do b/o rows with cleans maybe throw in fwd d/bell raise occasionally,
    would work chest on same day to, my arms never packed in 1st tho always back ach 1st!! b walkin like quazzy modo for day or 2 after lol

  7. #6
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by betastas
    I put them on one of my "upper" days. They use so many muscles as it is, and my arms tend to get tired prior to the rest of my body when doing them.
    If your arms are getting tired first with power cleans, you're probably not doing them right.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  8. #7
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by alfy
    used to do b/o rows with cleans maybe throw in fwd d/bell raise occasionally,
    would work chest on same day to, my arms never packed in 1st tho always back ach 1st!! b walkin like quazzy modo for day or 2 after lol
    Like OMG WTF teh r0xx0rz lol!!!!ONE!!!!11!!
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    My Training Journal
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  9. #8
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    This the problem with split routines power cleans are full body. I think they work my traps, forearms, and legs the most.

  10. #9
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    What is a good (..Good not elite level lol) bodyweight to weight lifted ratio 1 rep max goal for power cleans ?
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  11. #10
    Risk10k Clifford Gillmore's Avatar
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    I do Powercleans/DB snatches on a GPP day.

  12. #11
    Senior Member betastas's Avatar
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    Quote Originally Posted by MixmasterNash
    If your arms are getting tired first with power cleans, you're probably not doing them right.
    You're right. I'm still learning them properly. However, after reading what I wrote again I should specify that it's my delts that tire. Yes, I realize that the hips and back need to be doing the pulling, but there is a strength imbalance that I am seeking to correct.

  13. #12
    Senior Member HeavyBomber's Avatar
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    I do them on my dynamic squat and back day.
    Typical exercises I do on that day are box squats, dynamic dead lifts, bent over rows, pull-ups, shrugs, seated rows, high pulls...

  14. #13
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    I have a couple questions on form, when you begin to bend your elbows and get under the weight, are your elbows supposed to stay right at your side or flare out a bit? Also at very top of the clean after the movement is over how is the bar held/positioned, I feel a too much stress on my left forearm at the top of the movement.

  15. #14
    Senior Member HeavyBomber's Avatar
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    Here is a link to an instructional video that I learned much from and helped me learn correct way to perform this lift.

    The instructor in the video is Chad Ikei, a well known olympic lifter. He talks about the power clean about 2/3rds the way through the vid.

    Check it out:
    http://www.infinityfitness.com/videos/nl/chado2.asf

  16. #15
    Senior Member Sensei's Avatar
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    That's a great video - thanks for posting that link!!
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  17. #16
    Wannabebig Member Axatem's Avatar
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    Awesome. Was he about to one arm clean that bar?
    Chuck Norris can slam a revolving door.

  18. #17
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    Good video, when he's doing the examples you can put it it slow motion too to see it better. Is it ok to get a little more under the weight than he does? Also he seems to have the bar just rested on his finger tips at the top, most instructional video's I've seen have this also but I can't seem to do that, it seems natural to want to keep your grip around the bar the entire tme.

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