Power Cleans

xtremetris · 07-Dec-07, 12:29 PM

Just started these today, 160 4 times. Not bad but just wondering what does this actually target?

07-Dec-07, 12:38 PM

I think it primarily works your calves and little else but I could be wrong.

Which muscles do you think it works?

**maverick** · 07-Dec-07, 01:51 PM

pretty much everything but pushing muscles and bicep.

Dan C · 07-Dec-07, 03:09 PM

http://www.discussfitness.com/forums...erk-36251.html

luke.w · 07-Dec-07, 03:21 PM

they used to hit my arms back when I first experimented with them.

every year I figure out something differant with these.

I havn't tried to set a pr in these for sometime, but for the last few months for the first time I believe I'm feeling "full extenstion" and training with them now (maintaining) I'm very close to my best in training I been feeling it good in the traps/calves, and hip flexers on the first pull.

one thing in past I did wrong was set up too low, and use my legs, now I still squat down some (in habit), but I start the "pull" higher and use hip flexors not legs nice differance that feels in explosive power!

**maverick** · 07-Dec-07, 03:40 PM

Quote:

Originally Posted by luke.w

one thing in past I did wrong was set up too low, and use my legs, now I still squat down some (in habit), but I start the "pull" higher and use hip flexors not legs nice differance that feels in explosive power!

One tip I read in an article about olympic lifting that really help me get that explosive power you are talking about (that I was terribly lacking) was to make sure your shoulders are past the bar when you start your pull from the floor. It prevents you from setting up too low like you said, and also it creates a greater distance for your hips to travel and create that power. I don't study technique too much for oly llifts since they are just a means to an end for me, but this one translated to results rather quickly, once I got the hang of it.

**gymgirl** · 07-Dec-07, 04:07 PM

Quote:

Originally Posted by maverick

One tip I read in an article about olympic lifting that really help me get that explosive power you are talking about (that I was terribly lacking) was to make sure your shoulders are past the bar when you start your pull from the floor. It prevents you from setting up too low like you said, and also it creates a greater distance for your hips to travel and create that power. I don't study technique too much for oly llifts since they are just a means to an end for me, but this one translated to results rather quickly, once I got the hang of it.

mav EXACTLY. makes a HUGE difference.

as for what power cleans work, well pretty much everything. if you want to get even more out of cleaning, do full squat cleans. really hammers your legs/glutes as well.

xtremetris · 07-Dec-07, 06:25 PM

I can Power Clean quite well, does this also give you strength.. TO maybe increase your bench?

**maverick** · 07-Dec-07, 11:23 PM

Quote:

Originally Posted by xtremetris

I can Power Clean quite well, does this also give you strength.. TO maybe increase your bench?

There are things in life besides bench pressing.

Yes, power cleans will make you stronger. Like pretty much any compound exercise. Common sense.

ixoyc · 08-Dec-07, 12:18 AM

shoulders past the bar? do you remember the article name? that goes against everything i've been taught...the bar needs to go up in a straight path and stay as close to your body as possible...

so how do you get more power out of sitting higher? the lower you sit, the more leg muscle you will use...which is probably stronger than hip flexors...it's like exploding out of the hole when you squat...think of all the force used to get the weight up...

anyways...did anyone else look at that link by Dan?

xtremetris · 08-Dec-07, 10:31 AM

I know maverick but im looking to hit 300 by the end of the year. So i need some other stuff to help break the plateus.

**maverick** · 08-Dec-07, 01:26 PM

Quote:

Originally Posted by ixoyc

anyways...did anyone else look at that link by Dan?

I did now... this is getting pretty ridiculous...

08-Dec-07, 05:05 PM

Long time ago I had a friend named Romero who always had outrageous stories he shared with us. We always thought Romero was full of bull but he always told it the same way over and over, adding a bit of credibility to it. I often wonder how Romero is doing these day.

Oops sorry, wrong topic.

etothepii · 10-Dec-07, 11:24 AM

Lol!!!

MscFactory · 10-Dec-07, 06:50 PM

Ah yes, I remember going through this stage back in middle/high school. We always use to make up how much we bench, cleaned, squat etc.

Then when we got in the weightroom we looked like idiots because we couldnt even get half the weight we said we could.