CoolColJ or any other experienced O-lifters

[lemur]

I was thinking about adding power cleans and hang cleans to my routine (for traps among other things) but I'm unsure a bit on technique.

First of all, I had always understood a power clean to contain two seperate cleans? As seen in http://strengthtraining.asimba.com/fitness_info/muscle_group68.html. However, in the same section, a power clean front squat push jerk contains only one cleaning action? So then I thought that maybe "power clean" described the motion in which the bar was caught, but now I am completely unsure. Could you explain the actual difference between a power clean and a regular clean?

Also, what is your opinion on doing o-lifts with a plain old non olympic barbell and cement/metal weights? I work out at home and these are all I have.

 

[JOKER47]

Also, what is your opinion on doing o-lifts with a plain old non olympic barbell and cement/metal weights? I work out at home and these are all I have.

I work out at home as well, and I use standard size weights. (Not the cement filled, just the 1" iron ones.) Personally, I don't really think it would matter if you hung paint cans off the bar as long as it was weight.

Sorry I can't answer your other questions. I just started power cleans and push-presses. I love'em.

.02,
Joker

 

[coolcolj]

Power clean is just a single pull and catch. In fact its more like a jump with a pull on the end of it before you catch it. Gotta bend your knees too!

watch the vid

http://138.9.1.58/athleticperformance/exercise videos/Olympic Lift Videos/power clean.mpg

As long as your weights can rotate then its ok.
also don't use too narrow a grip. Slightly wider than shoulder is good. The grip width should allow your shoulders to pop forward to land the bar on., or else yoru gonna have a sore chest

 

[lemur]

funny you say that, I was just about to ask why my chest is so damn sore. lol.