I'm a newbie to power-cleans....

[DanielBishop]

I've been reading a bit about certain ballistic exercises like power-cleans, clean high-pulls etc.... and I'm thinking about incoporating them into my bulking routine, which begins in a couple of weeks.

Except having never done them before, I want to make sure I know the proper form.

Firstly, what is the function of these exercises? What muscle groups are worked? Are they useful for muscle-building, or are they more strength/power based?

Secondly, if anyone could describe the correct form.... that'd be neat.

 

[MidwestJ]

I believe CoolColJ or arioch are the people you want to catch on this. ColJ does a lot of olympic lifts I believe. Anyways, for me personally, I haven't found cleans to put on a lot of size, at least I don't think so. I know that everybody else will probably tell you different though. Not to say I don't like them however. I think cleans are a great exercise.

Do a search and you will find some info.

 

[edgecrusher]

Olympic lifts are good for both size and strength, and they train almost all muscles in the body.

Form is a hard thing to get into, and I would recomend you talking to a coach before you try the more advanced forms of the movement (ie power clean and the snatch.)

The pulls however are a bit lower in the risk area and a bit easier to describe.

First,depending on the type of pull you are doing te bar will be on the ground.
1) Approach the bar getting the shins close to, but not touching
the bar.

2) Next, drop down like you are going to deadlift the bar. Grab the bar about shoulder width (double overhand grip) and sit your butt down as far as you can go.

3) Start the movement by lifting the bar w/ a controlled speed.

4) Once you reach your knees accelerate the bar.

5) Once the bar reaches your hips, thrust them forward, point your toe hard into the ground and shrug your shoulders. Elevate the bar as high as possible.

That is in a nut shell , the very basic form of a high pull. A very effective move. I would recomend getting a coach, or at least buying a video tape tha breaks down the phases of the lift.

Good luck and I hope this was helpful.

 

[DanielBishop]

Yeah, that helps.

I have a spinal condition, so I'll have to be extremely careful with these. I don't think I'll even try them without consulting someone who knows what they're doing.

Thanks.

 

[crayonofdoom]

!

would definately say don't try these without a coach present, or someone who knows at least what they're doing...especially with a spinal problem. I like power cleans, but i dont' do them right so i've stuck to hang cleans...maybe that's why i can only get 250? lol whatever