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Exercises Movements, technique & proper execution

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Old 08-31-2006, 03:09 PM   #1
John Seiler
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I'm somewhat bemused by ME Squat Cleans. I really like Squat Cleans in met-con workouts (well, maybe "like" isn't the right word) and totally get the benefit. But as regards ME days I feel like I'm missing something.

As I see it, the benefit of the ME clean for Crossfitters is hip extension/explosive power. Now, surely experienced O-lifters can use more weight on a squat clean and hence are gaining greater benefit. However, ME Cleans aren't in the mix often enough for your average Crossfitter to be proficient. I'm sure the majority of us aren't pulling as hard as we would with a power clean because we're worrying about getting under the bar for the catch. Hence, we'd either need to spend a LOT more time practicing heavy cleans, OR we lose the full benefit of a really strong second pull.

I'd be very interested to read what others think.
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Old 08-31-2006, 09:34 PM   #2
Veronica Carpenter
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You are right. You do need more practicee at heavier squat cleans to be proficient in the pull, but you should already be practicing the pull when you do squat cleans on metcon days. While your ME cleans might not be a true ME (as much as it would be for an OLer) it is still heavy for you and you will still benefit. Just be sure to use a weight that is heavy but manageable.
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Old 09-01-2006, 11:56 AM   #3
Tim McFarland
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I think the same thing as you John, but in regards to the Snatch, only more so.

Is that incoherent?
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Old 09-04-2006, 11:43 AM   #4
John D Wilson
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Stupid question, but what is an ME Squat Clean?
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Old 09-04-2006, 11:44 AM   #5
Jesse Woody
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Max-effort clean, pulled from the floor and caught in a full front-squat. Being that it is max-effort, it is usually performed in the 1-3 rep-range for multiple sets.

Hope that helps.
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Old 09-04-2006, 04:10 PM   #6
Don Stevenson
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You guys are looking at the squat clean and squat snatch from a single angle. While maximising the pull is important for developing explosive leg strength there is also significant benefit in the pull under and the recovery from the deep positions of both lifts.

1. The squat clean allows more weight to be used and includes a heavy front squat.

2. Catching and controlling heavy squat clean requires a lot of ab strength. After max cleans the thing that hurts most for me are my obliques.

3. learning to reverse direction is an important skill and teaches speed.

4. The coordination required of doing full snatches is like a gymnastics move.

Limiting yourself to power cleans and power snatchs would be like doing ring chinups and dips but never attempting to do a muscle up!

(Message edited by don_stevenson on September 04, 2006)
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Old 09-04-2006, 07:22 PM   #7
John D Wilson
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Thanks Jesse.

Some of your parkour move freak me out!

I think my biggest limitation on the squat clean is psychological. Simply the fear of dropping under the weight. One trick I use is to first unrack the bar and do a front squat - and then dropping/placing the bar on the ground. Then doing the squat clean.

Having just front squatted the bar boosts my confidence in catching it in a squat.
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Old 09-04-2006, 09:37 PM   #8
Tim McFarland
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My point with the Snatch is, it's not programmed into the WOD often enough for me to become proficient, so every time a ME day comes up I'm diddling around with teensy tiny weights just trying not to fall on my butt.
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Old 09-05-2006, 11:04 AM   #9
Ross Hunt
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Tim,

A little oly coaching goes a long way...
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Old 09-05-2006, 11:06 AM   #10
Russ Greene
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If there aren't enough squat snatches and squat cleans for you in the WOD, then do more of them outside of the WOD. Crossfit isn't just the WOD, Crossfit is doing whatever works.
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