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  • Power cleans

    I've been doing some power cleans with my trainer at the gym. i am slowly getting the hang of them but they are unlike anything i have ever done before so i am enjoying them lots. does anyone else do them? any benefits they have noticed? tips?

  • #2
    I love them. They totally wipe me out.

    Sent via lightsaber

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    • #3
      yes i am finding they are way more intense than i thought they would be. i only do 30kgs atm but it is quite challenging. i am so used to that slow deliberate heavy weight lifting too that this is quite a change. where are you supposed to feel them the most?

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      • #4
        Definitely not an exercise I'd recommend but if you really enjoy them then keep at it.

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        • #5
          finitely not an exercise I'd recommend
          how come? i tend to vary things alot but keep in the core stuff like lunges, deads, squat and bench so this is just a phase i am going thru.

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          • #6
            I tried to do them for a while after I took a class in Olympic lifting. We're not allowed to do any of the Olympic lifts in the gym I go to, but you can do power cleans. I never could get the hang of it. Recently I have been watching a guy do hang cleans and I've been thinking that maybe I could get the hang of those. There's something about these kinds of lifts that feels good to me.

            Oh and I asked Rip once if I should do them and he said get my deadlift up to 200 and then think about powercleans. I think he was trying to snarkily blow me off. My deadlift may never get to 200lbs but it seems that powercleans could still have some kind of positive effect. Anyway, I don't do them at the moment.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              Originally posted by seaweed View Post
              how come? i tend to vary things alot but keep in the core stuff like lunges, deads, squat and bench so this is just a phase i am going thru.
              Because unless you are going to compete in weightlifting there is nothing to be gained from doing explosive/Ballistic lifts.......there is however a lot to lose by way of injuries. Effort should always be to maximize constant tension on the working muscles not reduce it during most of the move and have them overloaded during other parts.

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              • #8
                powercleans... are often just cleans performed with really, really atrocious form. assuming you can do them right, they're a great conditioning exercise, and i would basically think of them like sprints; except with really demanding technique. but they'll get your heart rate up, that's for sure.

                in full disclosure, i suck at powercleans. i still do them sometimes though in very low-rep sets, to insure that my crappy technique doesn't get too god-awful. the speed component is a very cool thing, once you get a feel for it.

                all that being said, i'm pretty sure that doing weighted jumps would have the same effect.

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                • #9
                  I should point out that although I like them and do them fairly regularly, I treat them like an accessory lift or conditioning. I'm not pushing myself to go heavier and heavier; I keep my heaviest ones at my body weight or a little below.

                  Sent via lightsaber

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                  • #10
                    Oh and I asked Rip once if I should do them and he said get my deadlift up to 200 and then think about powercleans
                    on a good day, i can dead 87.5kgs which is 192.5 lbs but i did one of my little intercostal muscles recently ( dog related injury )so i havent been deading for the last 4-6 weeks. back into it next week. i'm not power cleaning a huge amount of weight. 30kgs is only like 66lbs which is well within the realms of my ability. i'm not failing or dropping the weight or feeling pain in any way. i get a lot more flushed and feel alot more puffy when i do them compared to say a big deadlift which i like. i doubt i will ever be a competitive weight lifter LOL the competitive power lifters do go to my gym but they have loads of special equipment and they dont do the full ROM so it doesnt appeal to me.
                    Last edited by seaweed; 11-13-2013, 11:26 AM. Reason: cant quote!

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                    • #11
                      I should point out that although I like them and do them fairly regularly, I treat them like an accessory lift or conditioning. I'm not pushing myself to go heavier and heavier;
                      cross posted with you but yes. this is how i am approaching it.

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                      • #12
                        Originally posted by seaweed View Post
                        on a good day, i can dead 87.5kgs which is 192.5 lbs but i did one of my little intercostal muscles recently ( dog related injury )so i havent been deading for the last 4-6 weeks. back into it next week. i'm not power cleaning a huge amount of weight. 30kgs is only like 66lbs which is well within the realms of my ability. i'm not failing or dropping the weight or feeling pain in any way. i get a lot more flushed and feel alot more puffy when i do them compared to say a big deadlift which i like. i doubt i will ever be a competitive weight lifter LOL the competitive power lifters do go to my gym but they have loads of special equipment and they dont do the full ROM so it doesnt appeal to me.
                        I think I got as far as 75lbs doing powercleans but I felt my form sucked, so to work on my form I went lower and lower with the weights until I just thought to myself this is ridiculous and gave up.

                        I saw a guy doing these really weird powercleans or maybe they actually had a name, I have no idea. Never seen anybody do it like that before. When he caught the weight he split his legs wide apart and then stood up. Not split like when you do clean and jerk. His legs were apart and he only caught it in the powerclean rack position like that, then stood up.
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                        • #13
                          do you mean like a sumo powerclean? there are so many variations. i have been looking on you-tube!

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                          • #14
                            Power cleans are fun and useful. I feel more explosive when sprinting or jumping than before I started doing them. They take some time to learn, though. Stick with singles, doubles, or triples. Doing them for high reps or for time usually doesn't end well.
                            In matters of style, swim with the current. In matters of principle, stand like a rock.

                            This message has been intercepted by the NSA, the only branch of government that listens.

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                            • #15
                              No, it wasn't a sumo powerclean. He started feet together, racked it feet apart, then stood up feet together. Very odd.
                              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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