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. my powerclean sucks its only 160lbs haha but thats not one of my goals and i never do powercleans anyway so it doesnt bother me. my goal is strength for the main 3 lifts and power.
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Originally Posted by kcoleman
It's an explosive power movement, it isn't targeting anything, you are literally using like 70% of your musculature to get the weight up.
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Originally Posted by GoLdeN M 07
Alright cool. This is a whole different thing from my original question but cleans do a good job with the lateral delts and shoulder mass right?
(and yes i know i have a good diet so please dont talk about that.) |
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Originally Posted by mike456
no, it is not a mass exercise, it is an eplosive movement to train for speed, power
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Originally Posted by P-funk
the fact that you are asking what muscles the clean works and which heads of the deltoids probably means that you don't even know how to do it properly. so don't.
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Originally Posted by GoLdeN M 07
No i know how to do it properly and i know which heads it works which would be the front and lateral heads.
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Originally Posted by CowPimp
If you do a power clean properly then these muscles do not act as prime movers. The prime movers in a power clean are the glutes, hamstrings, quadriceps, calves, and traps.
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Originally Posted by GoLdeN M 07
Well it still works the shoulders and these heads are worked but ok.
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Originally Posted by CowPimp
It really shouldn't use your shoulders all that much. You don't do an upright row at the top of the movement, you do a shrug.
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Originally Posted by P-funk
all the legs. the shoulders just rotate under the bar as the elbows come up.
arms and shoulders don't pull the bar.....triple extension (ankle, knee hip) is what imparts maximum velocity on the bar, the shrug at the top is to accelerate yourself DOWN underneath the bar...not to pull the bar higher. |
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Originally Posted by CowPimp
Interesting, I never thought of it that way. I would think you can kinda do both though, no? I know when I shrug it definitely gets the bar up higher, though my lower body certainly does the vast majority of the lifting.
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Originally Posted by P-funk
yea, the shrug helps to raise the bar up a little more and give it more upward velocity but, once you are shrugging, you are starting to go under the bar and pull yourself down. If you wait until you are all the way at the top of the shrug to try and get under the bar you are going to have a delay and miss the lift.
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Originally Posted by CowPimp
Gotcha. I guess I've never really tried to drop under a full clean using near my 1RM, so I probably don't fully grasp the importance of dropping under, heh. Granted, when I watch someone like Dimas go at it, it does help me understand. Anything that I've full cleaned I can also power clean, so it gives me time to dick around before dropping under the bar.
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Originally Posted by P-funk
yea, I have the DVD for Artie Dreshler's WEightlifting Encyclopedia and he talks about people pulling all the way through the end of the shrug and shows examples. It is weird, there is this short puase before they drop under the bar. The people that can get away with it are really really fast.
As far as dropping under and the shrug goes.....I always thought the power clean and the squat clean were really two different lifts. USA National Coach Leo Totten showed me otherwise though. He said it should be the exact same movement......The only difference is that the power clean weight is light enough to accelerate almost all the way up to the chest. The problem is that most people see a power clean and think that it a lot of arms to get the bar moving that extra little bit higher to rack the weight. That is how I used to power clean too. But really, it is the same lift (and the power clean should be about 80% of your squat clean) when you break it down. Or, as my friend Tim says "When the weight is that light you can get away with tossing it all the way up to the chest just using your triple extension. Once it gets heavy you have to shrug yourself down more." |
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Originally Posted by Bakerboy
Good info guys. I'm slowly understanding what P means by getting under the bar. When I power clean I can feel it the next day in my calves, hams and traps mostly. I have to start with several very light set just to get my head into it. By the way P, what do you think a realistic goal would be for to aim for with the power clean at my weight (153 Lbs)? Right now I am going light 150 lbs and working on my technique but I want to start moving the weight up. I want I big goal so I can break it down into smaller goals. What do you power clean, P?
By the way there is no better feeling than cleaning the bar mixed with front squats... |
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Originally Posted by kenwood
you want an olympic routine? here you go have fun w/it
day1- power snatch- 5 sets x 3 reps(wide grip): drop snatch off the rack 5 sets x 2 reps: snatch pull- 5 sets x 2 reps: benchpress 5 sets x 2 reps-70%(225): overhead press- 3 sets x 8-10: chin ups- 3 sets x 8-10: day2- power clean 5 sets x 3 reps: jerks off the rack 5 sets x 3 reps: clean pulls 5 sets x 3 reps-k(shoulder grip): incline DB press 3 sets x 10 reps: rows 3 sets x 10 reps: day3- (the olympic lifts can be trained at heavier weight on this day. So i will lower the volume. On the other two days, train them with lighter weight and work on technqiue and speed....about 70% intensity is good) squat snatch (or just power snatch)- 3 sets x 2 reps:- squat clean and jerk- 3 sets x 2 reps: benchpress 3 sets x 2 reps-85%(260): front squat- 3 sets x 2 reps: RDL- 3 sets x 5 reps: chin ups- 3 sets x 5 reps: |
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Originally Posted by GoLdeN M 07
are you ok?
you just wasted like an hour on posting a whole explosive routine that i never asked for and then u keep telling me that ur kidding. Thanks i guess. |
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Originally Posted by kenwood
thats a routine P-funk made for me along time ago. i saved it onto my computer. it didnt take that much time to put it, only 10sec. with copy and paste lol
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