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 Training Discussion Board
 Cleans
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| Author | Topic: Cleans | ||
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Amateur Bodybuilder 
Posts: 137 |
Where you take a B-Bell and lift to your shoulders and then put it back down. Combines Deadlifts, with upright rows. Anybody out there do these. Do you know where I could get info on proper technique. I hear they are great, but you really have to practice and practice to get the technique down before you try any serious weight. Thanks in advance y'all     | ||
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Amateur Bodybuilder
Posts: 86 |
Power Cleans are great and you're right, they are a technical lift. At least to do correctly with large amounts of weight. You're also correct in that it's easier to find someone who knows how to do them correctly to teach you than it is for someone to describe them to you. It's important that you have someone be able to critique your form while you're trying to learn the lift. The biggest problem most people have is that they have a tendency to reverse curl the lift instead of pulling the bar up with the elbows and then snapping the elbows down to get the forearms under the bar. Breaking the lift down into two separate and distinct lifts is not a bad idea either. Do some hanging cleans for the top portion of the lift. Concentrate on lifting the bar up explosively, leading with your elbows and snapping your arms under. Start by standing up straight, holding the bar at mid thigh, slightly bend your knees and then explode up. The other portion of the lift to break down is just lifting the bar off the floor. But don't just lift it off the floor, use a reasonable weight (maybe 135 if you're just starting out with cleans-maybe 95?) and practice exploding off the floor. Don't use a weight you'd deadlift with. Use a weight that you'd clean...maybe a bit more. It's an explosive lift so practice that. Good luck and I hope you're able to find someone to help you with your lift in your gym. | ||
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Amateur Bodybuilder
Posts: 250 |
Doing high pulls from the floor is also a good clean builder. It will help you get into the motion of doing cleans. Pull it hard off the floor, stand upright, and then do an upright row with it to your chin or so. This should be done all in one motion though. Also, use your clean grip to do this, not an upright row grip. B True | ||
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Amateur Bodybuilder
Posts: 216 |
http://www.ironmag.com/ct_olympic_lifts_power_clean_1.html 1) Nothing is a substitute for instruction from someone who knows the lift, but practice is almost as good. 2) The clean does NOT involve an upright row. If performed correctly, during the part of the lift where you move the weight from hanging position up to your shoulders, the bar should actually feel pretty much weightless. You'd be surprised to see JUST how much work your arms really do (almost none). -Warik | ||
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Amateur Bodybuilder
Posts: 137 |
Excellent, Excellent information. Thanks. I new it was a tough exercise to learn, and you have given me a great start. As I progress, I'll try and update with findings and tips. Thanks again. ------------------ | ||
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Amateur Bodybuilder
Posts: 71 |
This is one of the most misunderstood exercises known to man. Warik made some great points. I'm a college football player and the clean is one of our four core lifts. It is a explosive exercise which is designed to develop hip, glute, quad and hamstring strenth. Practice does make perfect. Don't feel obligated to use heavy weight. My strength coach always says "its not how much you lift, but how fast you can move it." This lift follows that principle. If you want a great website try http://www.huskerpower.com It is awesome website develped by the best strength and conditioning coaches in the country. It may help with you question on cleaning. |
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posted November 15, 2000 08:30 AM