Importance of power cleans

[NBAfan#21]

What does the power clean help you with? Is it only for explosiveness or does it also help you to build muscle mass? Is it better than bent over rows for those of you who tried both of them. Also do you do it from the ground or from a standing position?

 

[future]

Works a bit of both. Its not better than rows....thats comparing apples to oranges. And doing them from the floor is an actual power clean. Standing position makes it a hang clean.

 

[dhawkins]

The ultimate explosion lift. Countless college football programs are centered around the powerclean and all variations.

 

[bruce9241]

I do it to work on my explosion and power. It also has helped my grip a bit.

 

[burnthiscorpse]

hang clean and press is an awsome movement on shoulder day. Or if you combine shoulders and chest.
Hits the shoulders, upper chest, tri's , bi's, traps its an awsome movement.

 

[moya]

clean and jerks will make you into a bad motherfucker..,

 

[bblazer]

clean and jerks will make you into a bad motherfucker..,

I have an entire day devoted to clean & press/jerk. I start with a 2" axle, odd objects (like a stone, or metal block, or beer keg), or a log and move on to other pressing assistance after that.

Nothing, and I mean nothing, has developed my shoulders traps, chest or abs more.

B-

 

[NBAfan#21]

I just wanna stick to power cleans since im following the Bill Starr 5x5 and i already do a military press on the days i dont do power cleans. The main reason i do power cleans is to improve my vertical jump anyway

 

[future]

I have an entire day devoted to clean & press/jerk. I start with a 2" axle, odd objects (like a stone, or metal block, or beer keg), or a log and move on to other pressing assistance after that.

Nothing, and I mean nothing, has developed my shoulders traps, chest or abs more.

B-

That would be so freaking fun! I'd hurt myself but still fun.

 

[bblazer]

That would be so freaking fun! I'd hurt myself but still fun.

Yea, sometimes when pressing odd objects, a helmet can come in handy. But of course we don't wear them.

Also, depending on the object you are bent over backwards so far that your torso is almost horizontal, and you push press off your chest/neck area and complete the movement when you are in a standing position. High potential for a lower back tweak.

But you are right - huge fun.

B-

 

[moya]

I have an entire day devoted to clean & press/jerk. I start with a 2" axle, odd objects (like a stone, or metal block, or beer keg), or a log and move on to other pressing assistance after that.

Nothing, and I mean nothing, has developed my shoulders traps, chest or abs more.

B-

i just started a new routine... it is only 2 days a week, because i have a tremendously physical job consisted of stacking 10-50lb cases while on the move for 12 hrs a night....
but anyways, im incorperating clean and jerks into every workout now...
but i feel a bit hesitant/awkward getting realllly low under the bar, as im not using bumper plates... and i dont want to drop it...
any tips on getting under the bar into that 'catch' at bottom of front squat?... my best c/j is 195... and im catching that fairly high... i can front squat 225 deep for 5+ reps...

 

[bblazer]

i just started a new routine... it is only 2 days a week, because i have a tremendously physical job consisted of stacking 10-50lb cases while on the move for 12 hrs a night....
but anyways, im incorperating clean and jerks into every workout now...
but i feel a bit hesitant/awkward getting realllly low under the bar, as im not using bumper plates... and i dont want to drop it...
any tips on getting under the bar into that 'catch' at bottom of front squat?... my best c/j is 195... and im catching that fairly high... i can front squat 225 deep for 5+ reps...

Bumper plates, and tires make a big difference. One thing that I have on my floor are "cattle mats." These are very dense 3/4" rubber mats with a corrugated back and lightly textured top. They come in 4'x'8' sheets for about $40 at any farm supply store. If I stack them 3 layers thick, they can even absorb the impact of a 410 lb atlas stone dropped from 43".

But on to your main question about getting under the bar. It really is all about commitment. You need to start with a very explosive pull that can get the bar as close to nipple height as possible. Then just drop down and catch the bar with the top of your pecs and hands. Also, don't be afraid to continental clean the bar. Not only does it allow you to get higher weights into the press position, but the 2 or 3 extra attempts getting the bar up into the receiving position are great practice for the clean.

I firmly believe that the clean & press/jerk is a 2000 rep movement. Meaning it takes 2000 reps to begin to master it. Just like most oly lifts.

B-

 

[moya]

well... im probably at least half way to 2000... just not very consistently....
yes, im probably just going to have to start going out of my way (10 min. extra drive) to my gym with bumper plates...
my form isnt shit... i just know i could get under it better...
im getting more consistent with the lift... but i only get 6-10 reps total per workout, so this could just take some time...