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Exercises Movements, technique & proper execution

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Old 11-12-2006, 05:51 PM   #1
Randy Roper
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Anybody have a suggested routine for building strength in power cleans? I love doing them and a bodyweight clean (225) is my goal. I have worked 5 x 5 and max effort sets of 3s. I'm currently stuck at 185. I think my technique is ok. Are there assistance exercises that are good?
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Old 11-12-2006, 05:55 PM   #2
Lincoln Brigham
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Front squat, front squat, front squat.

If your front squat is 10-20% higher than your power clean, then your technique is not as ok as you might think.
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Old 11-12-2006, 06:06 PM   #3
Randy Roper
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Thanks Lincoln,
I don't have a very good front squat either. I'll hit those harder.
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Old 11-13-2006, 10:45 AM   #4
Veronica Carpenter
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AND, heavy high pulls.
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Old 11-13-2006, 12:00 PM   #5
Mike ODonnell
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Do some dynamic effort days, 50% 1Rmax, sets of 1-3 and work on EXPLOSION....it should be an all out pull with the weight exploding up and hitting the ceiling...somewhat.
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Old 11-13-2006, 12:33 PM   #6
Jan Szyndler
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Veronica,
Are you an advocate of high pulls? If so, can you give me some insight on where to go to learn the proper way to implement them into a program and how they are to be performed correctly?
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Old 11-13-2006, 01:11 PM   #7
Veronica Carpenter
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Jan, I've done both high pulls and regular clean/snatch pulls. We usually do them after cleans/snatches and work from 90%-110% of our 1rm for doubles and triples. The normal pull basically emphasizes the extension and shrug, the high pull follows through the momentum of the bar and the elbows bend. I haven't done high pulls in years though. It's easier to emphasize full extension with regular pulls. With high pulls there may be a tendency to cut the extension/finish and for an early arm bend in order to get the bar "high"
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Old 11-13-2006, 01:23 PM   #8
Arden Cogar Jr.
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Based upon what Lincoln wrote:

"If your front squat is 10-20% higher than your power clean, then your technique is not as ok as you might think."

It's official, my clean really sucks. :mf_depressed: I've got a long way to go.

Excellent point though. And Lincoln and Veronica know there stuff. I too hope to get some digital coaching once my home gym is ready. I really want to get better at these lifts as well.

All the best,
Arden}
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Old 11-13-2006, 04:26 PM   #9
Jeremy Jones
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I was having trouble with the second pull (the jump and shrug).

Lots of hang power cleans and hang squat cleans helped.
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Old 11-13-2006, 05:17 PM   #10
Lincoln Brigham
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Personally, I'm an advocate of the low pull, which is not much more than a dynamic deadlift/shrug. (I guess Veronica calls them regular pulls.) I like these with a fair amount of weight. In Randy's case, anywhere from 170 to 195.

Arden, my own power clean is nearly 10% higher than my front squat. That's indicative of an entirely different problem...
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