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. 💪
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 💪
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.
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.
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
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!
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.
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
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!
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?
@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.
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.
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?
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
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.
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 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.
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
@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.
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
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?
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
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!
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'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
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.
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 😆
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.)
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.
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.
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.
@@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.
