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Exercises Movements, technique & proper execution

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Old 11-09-2007, 03:28 PM   #1
Tracey Steinbach
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Instead of Hang Clean or Power Clean

What can I replace this exercise with until I have it down?
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Old 11-09-2007, 03:30 PM   #2
Derek Maffett
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Re: Instead of Hang Clean or Power Clean

It would have to be something explosive. Kettlebell work and SDHP's come to mind.
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Old 11-09-2007, 03:34 PM   #3
Tracey Steinbach
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Re: Instead of Hang Clean or Power Clean

Like a kettle bell swing/catch each hand? I can't do
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Old 11-09-2007, 03:42 PM   #4
Derek Maffett
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Re: Instead of Hang Clean or Power Clean

Kettlebell cleans/snatches. I'm too scared to throw those things up in the air.

The kettlebell variations of the oly lifts are considerably different from the barbell exercises and might be easier to learn. The kettlebell swing itself might work as well.
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Old 11-09-2007, 03:48 PM   #5
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Re: Instead of Hang Clean or Power Clean

Just do anything with a loaded vertical extension of the body. Jumping DB deadlifts, jumping back squats, etc. These have basically zero skill component, but move the hips/legs in nearly the same way with the same explosiveness.

KB swing variants will not produce the same movement of the legs/hips, so while they're legit on their own, they're not appropriate substitutes for the O-lifts.
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Old 11-09-2007, 03:49 PM   #6
Tracey Steinbach
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Re: Instead of Hang Clean or Power Clean

I'll have to look and see if they are in the exercise videos.
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Old 11-09-2007, 03:52 PM   #7
Tracey Steinbach
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Re: Instead of Hang Clean or Power Clean

ok.. I'm not sure I get this one... I will look like a freak at the gym.... lol
Are there demos?
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Old 11-09-2007, 03:53 PM   #8
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Re: Instead of Hang Clean or Power Clean

Here's one variation of the jumping squat (a couple different exercises share this name):
http://www.cathletics.com/resources/...exerciseID=104
(safe link)

That is what I would do first - zero skill, ROM limited to the key part (until the bar passes the knees, the O-lifts are just light deadlifts), and the potential for very heavy loading, or for lighter power-oriented loading.

For a jumping DB deadlift, just perform a DL with the DBs hanging to your sides and jump straight up! This too is pretty much zero skill, but I like it less than the jumping squat because the limited loading possibility. You can also cut the ROM down to a hang variation instead of a full ROM DL.
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Old 11-09-2007, 03:58 PM   #9
Tracey Steinbach
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Re: Instead of Hang Clean or Power Clean

Ok.. these are very strange... I'll try them... thanks
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