Powers Cleans/Clean & Jerk

[BusTa]

I always hear people talking about power cleans and clean and jerk...what are they and how essential are they to your workout routine? If they are essential, what body part should you train it with and how do you do it?

 

[Mule]

My opinion, dont do them. To many people I know get hurt doing them. There good for linemen on football to get that explosion out of the stance. I think if you do deadlifts and upright rows youll be just fine. But thats my opinion.

 

[Scotty the Body]

I agree with Mule, unless your going to compeat in power lifting events, I'd stick with Deads and other movements.

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Just another day in the gutter

 

[crowman]

Deadlifts, heavy upright rows, squats, and other heavy multi-joint power exercises are unquestionably the best mass builders. So why would cleans, jerks, snatches, etc. be any different? I always incorporate power excersice into my routines, and lately I've even started dedicating one day a week to doing nothing but quick lifts. I feel that power movements are a must in any work-out. If you have good form the risk of injury is minimal, like all other lifts.

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-Crowman
MASS ABOVE ALL

 

[Mule]

I just think there very risky if you ask me.

 

[crmkorn]

http://www.ironmag.com/ct_olympic_lifts_part3_01.html


http://www.planetkc.com/exrx/Lists/PowerExercises.html

 

[Scotty the Body]

I think so to Mule, if your an ezperienced lifter, like crowman said it can be a good part of your workout but if your just starting out, I'd stay away from them for awile.

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Just another day in the gutter

 

[jaq475]

Power cleans are an essential part of my routine.Currently,I've been doing them on my dead lift day.I think it makes the weight feel lighter after a few heavy sets of deads.Since my routines rarely go over 3-5 reps/set it keeps the volume low enuff to add the cleans in with deads.Make sense???Let me know if you have any better ideas.

 

[KarlW]

I guess they're not really necessary but I find power cleans and sometime full cleans great just for something different. I find them better for the traps than shrugs.

 

[TheIcon2]

Originally posted by Mule
I just think there very risky if you ask me.

How are they risky? I started out by doing Olympic lifts. Then I got into bodybuilding. I know for sure I am the only one in my gym that combines both.

Arnold and Ferigno(sp) did these as well.

 

[waterbuckat]

I do cleans and snatches, are you supposed to bend your lower back to get the weight from your hips to your shoulders? I try not too............

 

[KarlW]

I ain't no expert but no I don't think your'e supposed to.
When doing hang cleans (where you don't put the bar down but start the movement with the bar hanging at the thighs), I think the movement should be initiated from the legs, ie bend the knees then drive up through the legs whilst basically doing an upright row sort of (or high pull as they are called), then get under the bar.

 

[waterbuckat]

Originally posted by KarlW
I ain't no expert but no I don't think your'e supposed to.
When doing hang cleans (where you don't put the bar down but start the movement with the bar hanging at the thighs), I think the movement should be initiated from the legs, ie bend the knees then drive up through the legs whilst basically doing an upright row sort of (or high pull as they are called), then get under the bar.

thanks, do you guys do your cleans where after each rep you let the bar hit the floor or you just keep the bar at your thighs?

 

[KarlW]

sorta depends on what your'e trying to achieve.
Also depends on the weight.

Hang cleans feel like they condition the traps and shoulders more cause your'e hanging onto the bar throughout the set.

Full cleans I guess are more of a whole body thing. More back involved (ie in lifting the bar off the floor bit like a deadlift).

I dunno this is just my thoughts.

 

[waterbuckat]

I do exercises like the cleans and snatches so I can be more explosive for wrestling. Lifting has helped me so much, I can just pick people off of the mat now

 

[wanablifter]

is a power clean only to ur shoulders or locked elboes

 

[KataMaStEr]

On a Power clean you should end up pretty much like if you where doing front squat. Explode up, drive those elbows thru the bar fast.

 

[wanablifter]

ok thats what i thought