Adding in some Hang Cleans... Ideas?

[coolcolj]

Variations...like snatches, full clean, etc... I could even try some clean, jerk, and overhead squat combo sets...

B True

well I think the hang cleangrip powersnatch would be beneficial for you, lots of hip speed! Really teaches you to scoop the hips.
Feels awkard at first, but you will get it after a while.

as far as combo complexes go, the sky is the limit really. But then you'll be taxing you legs and lower back, shoulders which you don't want too.

 

[JollyRogers]

Useing the 3 & 2.5 bars, Curl & reverse that forearm till you can’t hold on anymore, drop down the weight till you can’t even do 1 with 5 lbs, do that, and do it again & again, you’ll make Popeye jealous.

 

[slobberknocker]

Variations...like snatches, full clean, etc... I could even try some clean, jerk, and overhead squat combo sets...

B True

Lately, I've been doing power cleans, clean and jerk, and snatches. They're a lot of fun to do. They're also really good conditioning, since they take so much out of you.


For cleans, I like 4x4 with 1.5-2 min. rest between sets. Afterwards, you'll definitely be fried. Bring an extra shirt or two with you on those days, lol.

 

[PlatnumKowboy]

Just out of curiousity B Fold I know in the comps you clean the bar then press it for reps but for your training with it do you clean press drop clean press drop or do you clean and rep press at home also?

 

[BigBadBootyDaddy29]

I would scrap the D-Bell cleans and do them after JM presses, right before tates.....you could even do them after your speed work, before inclines, when I start a workout with cleans, it never has a negative effect on my bench presses, squats, inclines, deadlifts, etc....BUT it may screw up speed bench due to how taxing they are, even with moderate weight in a 5 rep range....but definitely get rid of the dumbell cleans if you want my opinion.....and for variation, and a guy at your level will need all the variation in the world when it comes to cleans because they get stuck bad, do hang cleans one week, power shrugs the next, or power snatches one week, snatch-grip power shrugs the next.......if grip is your goal, you can even do high pulls with a clean or snatch grip, alternate weekly, or do 2 sets of each, even though a high pull uses the arms and a clean and snatch do not, if grip is your goal, the point is moot, it all works....power shrugs will really help you though, ideally you should be able to do a set of 5 power shrugs from the hang position with a load near your max deadlift, which in your case would be a ridiculous amount of weight, but it would fry your grip.

 

[guldukat]

Ok...doing them first is NOT an option. I want to be completely fresh for the speed bench/incline/jm press work.

Speaking of which...JM presses with up to 250?

You ARE a beast. Mein Gott!

This is a bit digressive, B Fold, but do you do any curls with the 3"? I cannot speak for you--you're probably in a wholly different situation as a strongman--but my grip is by far my weakest link.

I do not think you can have too strong of a grip, so as a supplementary exercise I'd toss in some thick-bar reverse curls. It might be that little bit of an edge you need in hang-cleaning the sucker...the tighter and longer you can hold on, the greater the control.

More to the point, I also agree with the idea of doing the HCs before DB cleans. If it's something you feel you need to improve, do it as early as you possibly can. I know you don't want to do them before your speed pressing, but is it necessarily set in stone that you must do every workout in an identical sequence? For example, week one, you could easily take care of your speed benches; week two, you could do the hangs first; and week three, you'd be speed benching again, or something along those lines.

You know to take that with a grain of salt I know next to nothing of strongman training. I actually hope to learn something of it from you!

Best of luck regardless. You'll kick ass.

 

[endpoint]

I was thinking in the light range of 5 reps or so. Like I said, I am not doing this to be hard...just adding some light grip volume to my routine and I may get a little trap/back work from it...

B True

3 sets of 5 sounds good to me.........maybe hold the bar for a few seconds before and after your sets...just to get more grip work in.

 

[skaman607]

Well if you do them from the high hnag, just with a 2-3 inch dip then they won't taz you legs and back too much.

What's the difference between the high hang, and the regular hang?

 

[coolcolj]

What's the difference between the high hang, and the regular hang?

shorter dip/ROM, thus higher hip speed required, and so lower TUT

very hard to muscle up, requires explosion and speed. hard to get your form wrong too

 

[b fold the truth]

Just out of curiousity B Fold I know in the comps you clean the bar then press it for reps but for your training with it do you clean press drop clean press drop or do you clean and rep press at home also?

I mostly do one clean and then press as many times as I can. The clean hurts my bicep tendons a great deal.

B True