Power cleans
 

I am all for the Olympic lifts after doing some serious review to their benefits. I can see that power cleans are not only responsible for enhanced production of speed and speed-strength, but also responsible for some serious mass and hypertrophy development in athletes.

I think speed-strength is one of my main goals for this cut. I don't just want to be strong; I want to be strong, fast, and have a lot of endurance. I am going to try to increase flexibility through tons of stretches as well. My head is just below the 5'9" line and I'm thinking maybe I can reach it with enough stretching.

Back to the point of this topic: I am very interested in doing power cleans during this cycle. I don't have access to bumper plates and if I'm not mistaken your power clean is supposed to be used strictly with bumper plates. Is this true or am I over-exaggerating?

Great idea to incorporate P/C's into your routine.

Bumperplates are not a must. If you have a fragile floor, or fragile plates, you can put mats out or do hang powercleans to save the equipment.

I wouldn't want to drop my plates like I would with bumpers. I'll be working out in a garage with cement weights.

Would hang cleans provide the same benefit as power cleans? I mean hang cleans don't recruit that much of the lower back and posterior chain do they?

Hang cleans still works your posterior chain, and Its better to do hang-cleans than no-cleans!

You dont need bumpers. They are just nice to have.

:)

The Iron Plate Problem
Starting Strength

I don't have bumpers. You learn to control the eccentrics.

Start moderate on cleans and take time to build as you learn the lift.

Yep, I use the same system here and it's not like I'm at Olympic weightloads just yet so I figure I should be able to control the weight. I also saw a vid (youtube) where a lifter, Olympic lifter, didn't drop the weights but controlled the weights back to the floor as well and he was lifting a whole lot more than we probably ever will.

A while ago, I tried to find the vid again but couldn't which is a shame because it was fascinating to see.

I dont know when they started using bumpers but in the sixties and seventies it was metal plates.

Bill March



VA

Thanks guys. I've decided to go with hang cleans with my regular weight plates. I guess someday I can get some Olympic plates and start doing all the Olympic lifts, but for real I'll go with the hang cleans.

I love powercleans.

If you want, you can start doing small complexes, like hang clean pull to hang powerclean then hang clean. Or something along those lines.

Or even if you want you can do a hang clean from just below the hips, so really focus on the tripple extension part.


You could even venture in power snatches from a hang position or from just below the hips if you feel confident enough.