Power Cleans

[Swervyn-Ervyn]

Just wondering if anyone here does power cleans in their routine, and if so where you put it in your routine?
Just started doing them not that along ago, my routine was split that well (I was doing a shieko type program) but I'll start doing them with my OHP work, as they tend do smash my shoulders...

Feedback?

 

[Brick]

Love them, haven't done them for a while cause they can be brutal on the shoulder.

Used to do them after deadlift but found it a bit much for the lower back so started putting them in after OHP when I was doing 5/3/1

 

[0ni]

Depends on what your routine is like
Probably doesn't matter anyway

Verkoshansky noted that doing them before deadlifts improves your deadlift and deadlifting before power cleaning improves your power clean. So however you do it you will get benefit from it

 

[Swervyn-Ervyn]

I have 1 week left on my current program I running, then I'll do 531 but move the accessory work around to get a bit more frequency.. ie- squat accessory on deadlift day etc
but I'm loving them and I'll put them with OHP day

 

[bams_101]

I have 1 week left on my current program I running, then I'll do 531 but move the accessory work around to get a bit more frequency.. ie- squat accessory on deadlift day etc
but I'm loving them and I'll put them with OHP day

Pretty sure Wendler has said this before with the BBB assistance template. Squats as 5/3/1 then Deadlift or variation of for 5x10. Opposite for your deadlift day.

It depends what type of Clean you're doing as to where it would be best placed. Hang Cleans or muscle Clean do it on an OHP day. Or power cleans on one of your lower body days.

So if its to smash your shoulders then add it on OHP day. If it's to get better at Cleans or increase something like triple extension ability then Lower days.

 

[Chisholm]

on 531 I like to often add in power cleans, front squat or some type of oly movement as squat assistance work.

Not sure if it helps improve my squats or DL, but I'm enjoying learning the oly stuff and it's a lot of fun/variety.

On 531 deload week I will tend to do more oly stuff for variety, since I don't really believe in a full de-load week for novice/intermediate lifters, and certainly not for myself.

 

[Swervyn-Ervyn]

Pretty sure Wendler has said this before with the BBB assistance template. Squats as 5/3/1 then Deadlift or variation of for 5x10. Opposite for your deadlift day.

It depends what type of Clean you're doing as to where it would be best placed. Hang Cleans or muscle Clean do it on an OHP day. Or power cleans on one of your lower body days.

So if its to smash your shoulders then add it on OHP day. If it's to get better at Cleans or increase something like triple extension ability then Lower days.

I'm not trying to smash my shoulders, so I'm thinking on squat day, ill do 531 squats, some sumo or stiff DL then some then some power cleans??

 

[D1cko]

Personally I loved lots of power cleans with a lighter weight for the 'conditioning'...and I like them for grip strength if you do them without a hook grip....I get epic forearm pump from them

 

[DREADLIFT]

I do them on shoulder day aswell after ohp. Heavy as fuck, either for 5 triples or 10 cluster singles at 90-95%.

My split is upper lower rest upper lower.
Lift wise its OHP, SQUAT, BENCH, DEAD.

I find the cleans supplement/aid the deadlift, so i dont need to devote too much specialisation to the deadlift on friday and can throw in moar squats.

You pretty much wont need to do shrugs either.

 

[Swervyn-Ervyn]

I do them on shoulder day aswell after ohp. Heavy as fuck, either for 5 triples or 10 cluster singles at 90-95%.

My split is upper lower rest upper lower.
Lift wise its OHP, SQUAT, BENCH, DEAD.

I find the cleans supplement/aid the deadlift, so i dont need to devote too much specialisation to the deadlift on friday and can throw in moar squats.

You pretty much wont need to do shrugs either.

NICE MAN!!!! I like it......

thats kinda what id rather do, sounds like your split is similar,

I dont do shrugs anyway, I literally do 0 isolation moves, apart for cable crossovers if theres a hot girl near the tower and I got a nice singlet on...srs

but thanks evryone for the feedback!!

 

[0ni]

Jamie Lewis just does shrugs and stiff legged power cleans to build his deadlift
The stiff legged powerclean is basically not a power clean at all, you just explosively deadlift the bar and rack it on your shoulders with no knee dip

 

[oioi]

I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.

 

[0ni]

I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.

Do 100 pull-ups, then 100 reps of face-pulls, then power clean and tell me that it doesn't use shoulders

 

[bams_101]

I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.

It's an explosive upright row with the decreased chance of injury thanks to the most dangerous point of the standard movement coincidentally being the point at which you pull yourself under the bar in order to catch it.

 

[jj80]

Love them, haven't done them for a while cause they can be brutal on the shoulder.

Yeah I just cleaned 67.5kg in order to do a set of militaries... felt it pretty hard as it landed a little too strongly on the shoulder. I can imagine 100kg+ being pretty brutal.

 

[Swervyn-Ervyn]

I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.

not sure that id agree with that, it does just about every muscle

 

[oioi]

not sure that id agree with that, it does just about every muscle

It works all muscles in the body, but it's not shoulder workout. Unless you don't do any of the "Power" part where the bar flyes up and it's racked on the shoulders.

It's as much of a shoulder workout as hang/high pulls are... or even power shrug. If you actually using shoulder to lift the weight to your shoulders, the power clean will be missing the "power" and "clean" parts.

As for me I usually alternate between power cleans, hang pulls, high pulls and power shrugs. Lately I've been doing this to develop more back power...

[YOUTUBE]Kenjwp17Upo[/YOUTUBE]

 

[0ni]

The act of shrugging yourself around and under the bar is quite stressful on the external rotators of the shoulders

 

[cunniff1981]

It's an explosive upright row with the decreased chance of injury thanks to the most dangerous point of the standard movement coincidentally being the point at which you pull yourself under the bar in order to catch it.

Upright row mean bend in the elbow. I proper clean the elbows should be straight. Shoulders don't really come into it, and if they are then you are not doing it right. Only time I feel anything in the shoulders is from a hang as I have no movement from the legs you tend to cheat a little.

 

[miicah]

The act of shrugging yourself around and under the bar is quite stressful on the external rotators of the shoulders

There shouldn't be a shrug, the "jump and shrug" rippletits method of power cleaning is wrong.

That being said they are a great whole body exercise and can really help with developing explosiveness for sports; I'd love to have bumper plates so I could do them without ending up with bruised quads.