The Pros & Cons of Power Cleans
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- Опубліковано 20 лип 2024
- In this QUAH Sal, Adam, & Justin answer the question “Are power cleans worth the try? What do they benefit?”
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“The Pros & Cons of Power Cleans“
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Once you get good at powercleans, it becomes an addiction😂🔥
You’re right! I used to do normal weightlifting but now, whenever I see a barbell, I just wanna power clean/snatch & hang cleans , snatch pulls’
True
I can vouch for this
My coach taught me how to do them in HS. I got really good. I love them even 20 years later.
Seriously bro I love them
Never felt as powerful as when doing power cleans
Cant a fast squat mimic it though
@@joys8634 probably not
True its the best lift for me😁
@@joys8634 maybe it’s different effect for different people. I almost feel like it’s the only lift I need….. If I only had to do one.
power cleans is the only exercise that you only do if you go 100%
It’s the most addictive lift. By body has completely transformed from power clean and press and studying Klokov. Finally power and cleaning 225 regularly. 💪
I rememember when I power cleaned 225 for 1 rep and I felt like the strongest guy in the world. Good shit bro. Hope you're still moving weight.
It's addictive because you can spend a long time trying to get that perfect rep. In the course of trying to find that, good things happen to your body.
As an ex rugby player I can tell you once I had a strength and conditioning coach who made us do power cleans . My tackling was more powerful hit like a truck and was breaking the line more when running the ball . Takes some time to get used to the technique but bang for your buck such a great lift for athletes and my traps grew 💪
Interesting. I despise deadlifts but I think this might be the one.
yup its amazing for traps
I wish Snatches was as rewarding
Power cleans are my favorite exercise. I started out about 11 months ago and I could even hit 95#. Now my PR is 205#. It took a while for me to learn the movement but it was so worth it
Good shit man keep that work up
How do you learn them?
Did u hve a coach
I started at the bar when I was 19 or so, now I’m 30 and can hit 295 for 1 rep and 225 for what seems like unlimited reps
Why was it worth it? Was it the satisfaction of lifting the weight, or the looks? If it is for looks, is it more effective than traditional bodybuilding?
Power Clears are amazing for building explosive power (ex American football, MMA, Rugby). However form is extremely important. This lift defines leave your ego at the door and focus on form (which most of us DON'T do) but if you manage it you'll be safe of injuries and have amazing upper back, delts, traps and explosive power. They will zap your energy so keep your workout short when doing these and should be done early in your routine.
Mate i;m gonna be starting with 10kg each side hahahahah
@@JupiterRhysthat's fine man, powerclean is a challenge, but for me that makes it fun
@@JupiterRhysStart with the empty bar. You may already be strong and powerful, but the technique takes months of drilling to get halfway decent.
One of the things I most appreciate about these guys is how precise they are when they speak.
I realize that sounds a little weird so let me explain what I mean lol. A lot of times, youtubers give advice about a particular thing and they’ll give a black and white, full throttled endorsement or denouncement of.... whatever it is they’re talking about. The problem is, that they often don’t qualify their statements at all. They don’t explain how the calculus can change depending on a host of other considerations such as your goals, your preferences, your skill level, and where in the process a person might be. Those considerations are often critical pieces of information too! The efficacy of any training technique, nutritional program, or lifestyle protocol will always be dependent on what you’re trying to accomplish and your specific attributes and abilities.
From what I have seen of these guys.... they’re a bit more careful and precise with that they say. Instead of saying “hell yes” or “hell no” on things, most often the response is something like, “it depends and it will usually depend on x,y, and z.....”.
Anyhow, that’s clearly just my opinion and that was a very long winded way of saying I appreciate this podcast and the careful way these guys explain their position on things. Lol
Indeed, well said👌🏼
Yeah, they do a good job.
Love searching a new topic I’m interested in and then find an old MP video on that very topic! 👌🏼
I’ve played football, weight lifted for about 15-20 years now.
Military time behind me as well. Explosive movements aren’t foreign to me, I just never really put much thought into them until recently.
I fucked around and experimented with it a couple of months ago.
Started with 135lbs and repped it until I felt like I got the form down.
Went back and studied for a bit.
Kept hitting form and movement.
Just recently hit 275lbs. Moves like butter.
I’ve never felt stronger because of it.
My other exercises are jumping in weight.
Late because been learning about power in my strength and conditioning college course and these are extremely good for the nervous system and rate coding, basically helps recruit the most muscle fibers as possible and trains your body to recruit more each time you improve, which will increase all other lifts
I had an exceptionally great weightlifting coach in high school. He easily taught us how to do power cleans and we didn’t have a learning curb. He was always walking around and checking out form.
Im a personal trainer and always on the search for new variations of exercises that give results. I’ve been looking into the clean and press for a couple of weeks & decided to try it out so that I can teach it to some of my clients that are skilled and oh man! This is such an amazing movement. It made feel powerful and athletic. Found my new move now I have to learn to teach it to others. Now is it worth it?
…
Yes it is!
Did cleans for a good couple years, got some good results regarding power and core strength. I do them here and there nowadays at lighter weights (60kg or so) just as more of an endurance and cardio exercise.
However, they are very taxing on the CNS and making weight progressions comes with challenges on your joints - stay safe and remember to warm up properly and stay within your limits!
Just started two weeks ago, i do 3 set of 10 and they kick my ass every time, i was able to lift my ohp PR for five reps, as testament of strenght gain
Love the way Dan explained it.. if you're interested, do it. Who cares about the rest. Keep it interesting for you.
I've been training since 2004 i was 14
Did clean and pressing throughout my life a bit. But a few months ago just started doing them a couple times a week and yes definitely 👍 👌 gotten stronger 💪 and love how u gotta use ur whole body pretty much
I read that submaximal trapbar deadlifts done explosively give a comparable training effect to powercleans. They don't develop the fast twitch fibers as well but they do a good job , they're much less technical and safer for the average lifter, but don't tell Rippetoe I said that.
Yeah that's true for an average joe but for athletes The clean exercises stimulate the central nervous system in ways that these milder exercises just don't IMO. These guys are missing the point That cleans aren't about muscle or strength as much as it is about force production and explosiveness
I did those to high-volume near exhaustion switching between squat and deadlift stances to keep pulling the weight and my ability to handle heavy weight, recover faster and doing multiple heavy lifts in the same workout took off. It is my choice secret that I found to take your body to actual new levels and it works so well because the trapbar deadlift is so safe. I have a herniated disc in my low-back from a head-on car wreck going around 60mph that i was on pain meds for years for until i got off and now i regularly pull 300+ on a straight-bar deficit deadlift raw & no-belt for multiple reps & sets and then go squat 255 for more reps & sets ATG and also raw & no-belt. I directly attribute that to submaximal trapbar squat & deadlift combo going to near complete exhaustion by switching between both without breaking the set. Do multiple sets, soo much value in this exercise
I love cleans, they get me tired and actually feeling sore witch doesn't happen with a lot of lifts.
You can get 80% of what you want from a power clean by doing a high hang high pull (clean grip width). Basically you cut out the first extension, catch, and recovery phases while only doing the 2nd and 3rd extensions, which is so much easier to learn. And once you get that movement down, transitioning to a clean (or even a snatch) is much easier.
I only do calesthenics now but this was my absolute favorite lift when I was in HS I was addicted to form and how the excercise feels like chain reaction and I solely looked it up bc I miss the excercise it’s fun.
I was power cleaning 255 at 15 years old and I only weighed about 150 pounds. My technique is what allowed me to lift that much, you need to be quick. Our football coach started us cleaning in 6th grade. Our football team was very successful because our coach focused on the weight room, compound lifts and a very simple offense. We only ran 8 different plays but we were so much stronger than any team we faced. Our Coach moved on and took over an absolutely terrible football program that had never made the playoffs and had them in a State Championship within about 6 years and my former school got away from that lifting program and has been terrible ever since. This sums up my opinion of power cleans!
The best exercise nobody does!
Learning power clean is essentially a return on investment type of exercise: you have to invest a lot of time and energy to getting technique, but the returns on that investment can be massive. Question is: are you willing to give the time and energy? Depends on what your situation you're in and what goals you have.
Good vid
When I first started doing body building stuff, I had Hang cleans for my workout for 8-12 reps. Killed my forearms and upped my wrist strength.
Most athletes only need power hang clean and/or power hang snatch. Both give most of the benefit and are much easier to learn than full oly lifts.
Power cleans are amazing for vertical jump and developing peak power
0:28 "perfect" sounded like the street fighter voice lol
Is trap bar jump a good alternative
Best power cleaning programs
What’s better power cleans, or Hang cleans or cleans? I do a lot of power cleans sometimes the end they become cleans or I’ll intentionally do a front squat the last few. But which can someone move more weight with? I don’t like hang as much cause it tires my grip sooner
Usually people can do more weight with powercleans than hang cleans. Powercleans allow you to accelerate the weight from the floor and momentum will help drive the barbell up. Hang clean does not have the benefit of momentum from the floor, meaning you have to use much more leg and upper body strength to get the barbell up from knee or thigh starting height. My current best (on a good day) hang clean (knee height) is 205-lbs, my best powerclean is 225-lbs.
If all I have is a barbell at home, power cleans would seem ideal for hitting most of the major muscles with a single exercise. I think that you could develop a nice figure with only this exercise, or am I wrong?
@Luke Brown Hi. What about the overhead pressing movement? Also, how do you italicize text on here? Thanks.
@Pedro I do not think that it is a matter of pushing for that, just that it is possible. For example, someone that lacks time or motivation, this might be a good thing to try.
@3:56. Reminds me of SpongeBob trying his hardest to power hang those teddy bears 🤣🤣🤣
Been doing power/hang cleans for a few years now yet I NEVER feel it in my traps- I feel like my form is good? Not sure what I could be doing wrong, has anyone had this problem as well?
Just because you don't "feel" it in your traps or they don't feel sore doesn't mean they aren't getting work. Any pull from the floor works traps.
Watch Zach Telander's videos on Cleans and Power Cleans. Also work in some complexes too. (Clean pull, clean pull shrug, and then a full clean or power clean. The options are nearly endless.)
Serious question. Dropping weight after cleaning? Slow or just drop? I just let go to protect my back and other muscles.???
Just drop
They are clueless. You need good front rack posture and flexibility to even get good at power clean. One needs to start with front squat.
Lol you don't need too start with a front squat, just need to treat it like every other big lift and leave your ego at the door, power cleans require allot of detail to form, just as much as DL (if not more). They're great for fast twitch muscle responders and explosive powerful training movements. Maybe try em sometime instead of spouting nonsense on YT scrub.
@@StallionFernando do you even lift bro? You are one of those idiots that practice form with just the bar. Form, flexibilty, and stability are tested under weight. You need to front squat foremost because of that principle. You think you can power clean heavier weight just by perfecting form?
@@MHyun-ze5jg nah. You power clean more weight by doing power cleans dude😂😂
If you can’t do them right start with the bar and work your way up, not that hard.
When you train in CrossFit it takes about 5-6 months to get the form right. But once you get it, you’ll be glad you put in the work. It’s like running,it’s hard to be good at but there’s a lot of benefits
Love it. Four overweight guys sitting on a sofa and talking about power cleans. Sounds like my type of workout. Where do I sign? 🤣
When it comes to power cleans, just learn about it and start doing it. You will suck at it for a while... but chase that perfect rep whether it takes months or years. Your traps will blow up.
Most weightlifters don't do full triple extension when doing cleans. Some pull high, some don't.
Are trap bar jumps a good alternative?
@@kimchiramyun3765 I think they are decent substitutes if you can’t do the actual movement.
sandbag cleans/atlas stones offer similar benefits and not as technical
Just started doing front squats and need a way to get the bar off the floor. Only problem is, I can't handle the same weight when I'm trying to power clean it. I look like a total moron
I'm the only one in my gym doing power clean, clean and press, hang cleans, and newbies are baffled about why I do that 😂
245 lbs max on power clean
Can they help with deadlifts and squats?
Yes
@@proteinshake7608 thank u foreskin milkshake 🤝
@@rjeption np
If youre looking for squat improvement do hip thrusts and single leg squats
Whats confusing is that many opinions say that NFL doesnt make their athletes deadlift becuase of the risk to reward ratio; they instead just make them do power cleans. Now that is quite ironic because the first step to power clean is doing a deadlift. You cant make a power clean without lifting the bar from the floor.
You do realise you typically can’t power clean as heavy as you deadlift. Hence the risk isn’t as high since you can’t go as heavy
@@waleedehsan2307 he’s not to good at math
Stay natural and stay alive
you do them on leg day or back day?
Leg day, at least that’s when I do them.
@@strawberryyogurt0 thanks
@@davek9412 … Welcome. The reason why is because you’re definitely using the legs to drive the weight up. Just today,
I had my hang power clean, powerclean and clean pull session. My butt is definitely feeling the effects from it. I had a PR 1 rep Powerclean of 230-lbs, but failed my hang power clean of 210-bs - I hate doing hang power cleans - to me, hang cleans and hang power cleans are much more difficult than powercleans.
I dedicate a whole different day on them since they can be taxing. But certainly a leg day when I do them usually do sled and dB deadlifts as well
I believe upright rows with hip drive, whatever the variation of choice are incredibly underutilized as they are seen as olympic only lifting, which couldnt be further from the truth. The yoke gains left on the table when sleeping on these are a tragedy.
.
My high school weight training amd conditioning class did power cleans instead of dead lifts and man do you get very strong, very explosive, and the exercise is like an incinerator for fat hahahaha 😆
The problem with power cleans is that they don’t hit your posterior chain as much as a Deadlift
the problem about deadlift is the risk, also the name itself
They are used for different reasons though. Hence why they are different excercises
I think for most people, the risks don't outweigh the benefits
I did em for years. Deadlifts are just as risky, people ego lifting instead of focusing on form is what causes injury. So maybe don't be an ego lifter? Lol
@@StallionFernando that's a given. Ego lifting for any type of lift is a big no no
Whats the risk if you do correct form? Do less weight if you cant do the form correctly. Seems like you're lifting for the pounds and not the form.
@Chop Wood I agree I've only been in the gym lifting weights for 10 months and I only started Power cleans 4 weeks ago and can do 90kg for 5 reps. Today I manged 80kg clean and press for reps too.
.....and if you do em wrong ....there's always the chance of injury
Gross.
Power cleans are the worst of all the exercises you can do
Y?
He is right. How is
he supposed To Get it past his fat stomach
Let's turn to God Shepherdschapel YT explains the whole bible God bless.