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Unread 03-17-2013, 10:45 PM   #1
BamaJeepman21
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Powercleans...

With all this talk of Crossfit, I got to thinking of powercleans. Started thinking I might want to incorporate them into my workout. A friend and I talked about the pro's and con's and he said they were kind of a pointless workout. I can see they take alot of practice to get the form right to prevent injury and all, but they seem like they'd be great to do maybe 3 times a week. What are ya'lls opinions?

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Unread 03-18-2013, 03:24 AM   #2
stivy10
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I incorporate them all the time. Cleans of all kinds(full, power,hang,continental) are an explosive movt. If you're looking to include them, like any new movt, keep weight low and nail form. Normally done in a 1-5 rep range always treat each rep as singles, resetting each time
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Unread 03-18-2013, 11:26 AM   #3
Benderff
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Please slap your friend for me. Cleans and Snatch are great lifts. It pays to have someone with real experience train you on those lifts.
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Unread 03-18-2013, 06:37 PM   #4
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Cleans = traps.
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Unread 03-18-2013, 06:45 PM   #5
BamaJeepman21
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Originally Posted by Benderff View Post
Please slap your friend for me. Cleans and Snatch are great lifts. It pays to have someone with real experience train you on those lifts.
I knew they were great for you, he just refused to believe me. He says he won't do them because it's not worth the damage to your wrists...which I can see if you have bad form.

He's not new to weightlifting, hell he's been wrestling for 6 years now and we're hopefully going to do club wrestling at UA, I just don't agree with everything he says. Even if he is more experienced.
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Unread 04-04-2013, 04:11 PM   #6
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I know its an old post but I wanted to weigh in here.

Do not do them without proper instruction. Not gym buddy instruction, but somebody who has the proper training to coach these lifts. Understanding spinal lordosis and hip extension takes time and practice. It's contrary to the average ego to have a training wheel on an empty bar or even a wood wheel with collars, in order to practice the proper form enough times to add weight safely. Having the knowledge to constantly examine and refine your technique is key.

I am a huge fan of technical lifting both Olympic and Kettlebell, but only when it is taught/learned properly. Your body will thank you.

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Unread 04-04-2013, 06:09 PM   #7
BamaJeepman21
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Thanks for the info. I haven't tried cleans yet but I'm working on my deads. Practicing with just a bar would definitly not hurt my ego.


My brother on the other hand...
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Unread 08-14-2013, 05:00 PM   #8
Michaelgoesrawr
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I love cleans. Not a fan of doing them without a platform but they are a good all around type workout.
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Unread 08-14-2013, 05:03 PM   #9
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Quote:
Originally Posted by BamaJeepman21 View Post
With all this talk of Crossfit, I got to thinking of powercleans. Started thinking I might want to incorporate them into my workout. A friend and I talked about the pro's and con's and he said they were kind of a pointless workout. I can see they take alot of practice to get the form right to prevent injury and all, but they seem like they'd be great to do maybe 3 times a week. What are ya'lls opinions?
Doesn't sound like your friend knows what he's talking about. There is a reason the olympic lifts have been around since..........forever.
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Unread 08-14-2013, 05:21 PM   #10
BamaJeepman21
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I still haven't tried cleans...

Mainly because my gym just isn't ideal for olympic type lifts. It's so cramped and there's usually a good bit of people.
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Unread 08-14-2013, 05:44 PM   #11
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Quote:
Originally Posted by BamaJeepman21 View Post
I still haven't tried cleans...

Mainly because my gym just isn't ideal for olympic type lifts. It's so cramped and there's usually a good bit of people.
They definitely require some room and to be honest w/o bumper plates you waste alot of energy making sure not to pound the ground with regular plates.

As for their usefulness (deads, snatch, cleans, jerks, etc) - power, balance, strength, endurance, technique all rolled into a handful of complex movements.

Not so pointless IMO.
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Unread 08-14-2013, 07:48 PM   #12
Michaelgoesrawr
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I miss bumper plates so much.
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Unread 10-01-2013, 08:37 PM   #13
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Power Cleans along with other Olympic (compound) movements are excellent for results and overall fitness.

Get proper instruction. These movements can be dangerous if not done correctly.

Level 1 Crossfit Certified Instructor
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Unread 10-26-2013, 04:58 PM   #14
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Quick question, I am just getting started with weights after about a ten year layoff (kids and whatnot). I used to use powercleans from the waist alternating between back and shoulder workouts. As it's been a while since I've lifted a weight in anger, and having eclipsed the 40th year of my life, are there any particular lifts I should start with prior to incorporating the clean into my workouts again? Right now I am focusing on multi-joint lifts like dead lift, squats, upright press and flat bench for 10-12 weeks to build some core strength before I start pinpointing smaller groups. I always liked the powerclean but can respect the value of technique (which I hopefully still have) and attendant risk of injury without proper supporting muscle development. I was thinking upright and bent over row in addition to the others, or should I just start with an empty bar and have at it? In my experience the slower lifts don't prepare you well for the explosive (fast twitch vs slow twitch and all that) ones and I don't want to waste my time not using it, either. I have attempted snatches back in my gym rat days but never got the technique right and never used them much. Maybe with a broomstick? That's a question for another day.
Thoughts?
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Unread 10-26-2013, 05:18 PM   #15
Michaelgoesrawr
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Shrugs and upright row will help you get started. But I'd just go straight for the hang cleans with light weight to get back in the flow.

Snatches with a broom stick is a good idea too. You're smart enough to know when to stop though. I could never get the technique down. Ha
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