The strongest lifter with the most powerlifting records? Advanced Search. I'm currently on a program which is basically 4 days with one big lift on each day with additional accessory work on the upper body days. Hands hold the bar just past the shoulder width. It never hurts to get some coach time in for form corrections every so often. Try starting with power shrugs, moving on to hang pulls, then hang cleans (all light). Squats require more warm-ups than deadlifts. View Profile View Forum Posts Registered User Join Date: May 2006 Age: 34 Posts: 3,732 Rep Power: 600. best reps for power cleans? How to Use Ultra High Rep Sets Using Ultra-High Reps for Strength. I feel like, yeah, you don't get the "time under tension" that traditional strength training movements provide... but there is something to be said about having your entire posterior chain maximally contract in a short span of time in order to exert as much power as your whole body is capable of. Common Power Clean Errors to Avoid. There is a lot to be said for doubles though, 10x2 with big rests. Surprisingly, it's the highschoolers/young college kids that have the best form. Zenkei18. Sprinters, football, and rugby players (to name a few) can all benefit from the explosiveness that power cleans can help build making it one of the staple Olympic lifts to include in sport programming, similar to how hang-cleans and power snatches can also be used to great effectiveness. That means doing sets of 5 reps, 3, and finally 2 and 1. People who actually weightlift will often include power cleans in their programming to some degree. Been around the lifting community for about six years now, but I haven't heard many people talking about power cleans. Muscles seem to grow the same whether you lift 3 reps to failure or 100 reps to failure. Edit: Here's a power clean for people coming in from the r/fitness main page: https://www.youtube.com/watch?v=KjGvwQl8tis. Clean pulls are not my favorite, but I will use them when an athlete has true orthopedic restrictions or limitations from bad genetics with their flexibility. Do you practice power cleans as a Strongman? This first chart is the basic outline of the system. Therefore, the power clean takes more energy to complete. If you can get good at it on a technical level, it's great. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effectthat allows you to do so. If you don't learn the highly technical movements properly, though, there's a good potential for injury. The power clean is not rocket science. Yeah I tried to train with power cleans some time ago and I just didn't feel very well afterwards. I was literally just watching a Mark Rippetoe video on this. You can then take this template of strategie… Is there a reason I don't hear about folks who do Olympic style lifts doing power cleans? Thanks in advance. It’s better to get 12 awesome reps than 24 causal reps. Clean Pulls Singles for Power. Thread Tools. This reps and sets system can be used for squats, deadlifts, benches, snatches, clean and jerks, and any other lift that you want to excel in. If performed incorrectly over a long period of time there is a fairly high potential for injury. The reason that power cleans as well as other Olympic lifts are so popular with track and sport programming is because of their ability to build athleticism under the bar as well as explosiveness. They're programmed into crossfit workouts very frequently, but they do take a long time to master. A method I’ve found to be effective on occasion is the “giant set” or “marathon set” as some have called it. First, a quick definition: “ultra-high” means at least 25, and probably 50-100 reps per set. No one says it's awful for your body unless they are doing it wrong. When doing technical power-based lifts like the barbell snatch, clean-and-jerk, push press or hang clean, the focus should be on the quality of movement and not the quantity of reps performed. Wait. I recommend giving it a watch. Once I do a set of 3, I rest for a few minutes, then carry on to the next set. They will make your back strong. Repeat the power clean for the number of reps remaining in your set. The rep ranges also make for a big difference; powerlifters utilize lower rep ranges to get enough strength as possible. December 20, 2011 By Gregor Winter 6 Comments. In athletics the word is functionally equivalent to explosiveness. As outlined in the Power Clean reps section, the Power Clean is not very suitable for higher repetition, hence, if you wan to increase the total volume, you maintain low repetitions and increase the number of Power Clean sets. Oh yeah, that's really what I was saying when I said 'potential for injury.' Once you've got that down, cal strength has a great video that's an introduction to the clean. Since I'm a cheapskate who didn't want to spend money on coaching, now I just stick with clean pull. Most healthy men between the ages of 18 and 35 or 40 can add 10 lbs to the squat the first 2-3 times it’s performed, 15-20 lbs to the deadlift the first couple times, and 10 lbs the next s… I thought explosiveness was roughly equivalent to rate of force development, which is a completely different thing to power. 01-15-2007, 01:40 AM #1. 2–3 RM loading. He shrugged and told me that I should keep the reps high in the Bench Press and Front Squat (basically sets of eight and ten which I thought was insane) and just get some solid sets in on the two quick lifts, the Power Clean and the Snatch. Sure, although I will say when I started out and stalled on 255lb deadlifts (5x5) I switched to powercleans for 5 weeks while I took a break from deadlifts. There is a lot to be said for doubles though, 10x2 with big rests. The strength trainer also targets the fast-twitch fibers. Right on, thank you for the excellent reply. But unless you have had formal training, your power clean form will suck. Power Clean Bench Press. Mon/Wed/Fri, Tues/Thurs/Sat or similar. Follow proper form and don't treat it like an aerobic exercise. The power clean is an amazing thing. The snatch comes close, but since you can do more weight on a power clean it makes the power clean the staple of general explosive power training. This really requires your best concentration as you not only want to make each and every rep and set, but you must use your best technique, strength, and power to do this. And I don't mean training from your high school football coach, I mean either from an actual weightlifting coach or from a crossfit coach that recognizes good form rather than stroking his own ego. As I said, you aren't that guy. Is it a noise issue (i.e. Hence, they typically follow a 12- or 16-week periodized program that gets progressively heavier. Since you dont want fatigue buildup as you're performese these exercises. Training power is central to improving athletic performance in most sports but not particularly important for physique or general fitness training. But unless you have had formal training, your power clean form will suck. It's simple compared to the snatch, complicated compared to the deadlift. Is it a noise issue (i.e. If you do them with bad technique, the injury risk is much higher than other lifts. His focus isn't just on building and strengthening the muscle fibers … This doesn't make it a poor exercise in general, but it does make it a poor choice for many trainees. Power cleans are an amazing exercise, but they're only truly necessary if you're trying to train for explosiveness/power. Some people think squats or deadlifts are bad for you find out what works for you! Just get a real coach. Powerlifting routines also call for more intensity and volume. Final Words I only do singles if I'm doing a full squat clean. Thoughts? It is not a moderate or high rep exercise. A lot of splits used in bodybuilding are normally from 3-4 workouts per week. Align the bar over the balls of your toes. The stronger you are, the more warm-up sets you'll need to get to your top number. Just add them to a certain day or switch out another lift for it? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Keep your weight balanced over the whole foot, and maintain ap Rep range does not matter for hypertrophy (at least up to 30 reps/set for trained lifters and 100 reps/set for untrained old people), so long as the effort per set is equal. I hear that. The power clean is an amazing thing. Rest 15 seconds drop weight by 5% perform as many reps as you can keep dropping load and perform one rep until six total reps are performed. Day 3 – Friday – Squat. "If you don't learn the highly technical movements properly, though, there's a good potential for injury." Probably not. I do modify my warm up for the clean so I am not completely spent by the time I do the 5x3. and they are not a replacement for squats and pulls (like deadlifts). If after you’ve done your clean and jerks for reps you want more strength endurance training, do Super Squats, 3 to 5 sets of 20 reps. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=KjGvwQl8tis. A full clean is the one that takes a while to master. Do it. Power Clean session 1 (heavy): Power Clean 4 sets of 1 reps @ 85% 1RM. Sets & Reps Table for Strength, Hypertrophy, Power. for power cleans I'll do 3-5 reps per set. Thinking about my next gym membership and I want to join one that has an Olympic lifting station. I like triples, 5-8 sets of 3. Power cleans are a great exercise. I can see gyms disallowing power cleans just because you can hurt yourself if you're dumb and you don't do them right. Rippetoe always does a good job of explaining why we do lifts the way we do. The power clean isn't a big size building exercise, but it's great fun, a useful skill for moving weight around in the gym, and has carryover to some sports. Pull your head up and make sure your elbows are facing out. Yeah, I tried to learn them, and I wasn't very good at them and I hurt myself a little. Weightlifting has one of the lowest injury rates of the major sports, although from a quick glance at the sport you'd think it would have the highest (people jerking 400lbs over their head looks dangerous). Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. Cluster Sets Style. There's really no other lift that can compare for building explosive power. Perform the program on a 3 day per week schedule, on non-consecutive days, i.e. The power clean encompasses a combination of three reasons why you hit the gym: You want to look better naked. Since power clean is more of an explosive movement, shouldnt the reps be kept minimal like 5 or less? No matter what lift we choose, we approach each set and each rep with intent. The power clean isn't especially useful as a hypertrophy or strength movement, but is extremely useful for training power (surprise). But, unless you played sports in college or dabble in CrossFit, chances are you haven't yet tried them, or done them with the frequency and intensity it takes to see results.Should you?If you're an athlete, power cleans and other modified Olympic lifts get an enthusiastic thumbs up. How should I implement Power Cleans? The movement pattern may not precisely mimic anything you'd do on a field or mat, but the t… In high school I was on the track team, and power cleans were a standard lift the sprinters used to do. Engage core. All of a sudden everyone is now cleaning, back squatting, dead lifting with crappy form. Imo cleans are an awesome exercise just got to make sure you have the mobility to perform them well bc if not it could lead to injury but you could say that about any exercise lol. I kept hurting my shoulder in the second pull until I worked with a coach to help clean my form up. Also, is there any way to tell if you're doing cleans correctly with dumbbells other than with a trainer? I asked him about reps and sets. I might ask around and see if the couple of gyms in my area that do Olympic lifting allow power cleans. The power clean works best for low reps of 1-5. I don't think you're going to lag in "strength" at all if you train them. Mistake: Solution: Using the Arms for Pulling: Do not use your arms to pull the bar up, you should be using your upper back and traps. 5 rep sets tend to mean your last couple of reps aren't as sharp as they could be. the only issue is a lot of people do the incorrectly (they upright row the weight), and they are not a replacement for squats and pulls (like deadlifts). “Power development requires heavy weight, high sets, and low reps,” Caldwell says. My guess is they've been coached for whatever sport they're currently in. The power clean is not rocket science. Power Clean session 3 (medium): Hang Power Cleans (from above knee) 5 sets of 2 reps @ 70% 1RM. I've read that the Olympic lifts are easier to perform correctly with dumbbells. As opposed to people who "fake" weight lift? And I don't mean training from your high school football coach, I mean either from an actual weightlifting coach or from a crossfit coach that recognizes good form rather than stroking his own ego. Few commercial gyms are set up for/allow Olympic lifts/variations, so few people do them. Repeat until you hit a certain sum total of reps over however many sets it takes. You want to improve strength and performance. Master Power Clean form with this essential technique guide. You still do the same amount of reps as with the other exercises, though just a bit longer to get there. Only someone that doesn't lift would say that power cleans aren't good for your body. Results 1 to 9 of 9 Thread: best reps for power cleans? If you're thinking about learning them, I'd highly recommend seeking out someone who coaches the olympic lifts to make sure your form is on point. Opinions on this?? I might find a good place to work power cleans and get a personal trainer for a few sessions just to run me back through the proper form. You do have to make sure you're doing proper form (like all barbell lifts, duh). Remember, that’s 10 reps without your hands coming off the bar and only enough rest between reps to get properly set for your next rep. Is it the workout plan used by the biggest and leanest pro bodybuilder? If you look at the physics of a clean or a snatch (force*distance / time), they have the largest power output of any movement in the gym. When I started deadlifts again the first time after 5 weeks, I instantly jumped up a good 20 pounds for reps. My lockout also became very quick despite only powercleaning 135-155 at the time. You want to reduce pain and feel better. Clean Pull - Exercise demonstration video and information for Olympic weightlifting - AKA Clean extension The clean pull is the most common clean-related strength exercise. dropping weights from over your head) or an injury issue? 11. They ARE awful for your body if you do them incorrectly. It's simple compared to the snatch, it's effective, it utilizes a ton of major muscles, and it makes you use your balls to get under the bar, too. It’s a lot of work, so your muscle endurance will improve as well. Another consideration for the Power Clean sets and reps is if you are in the pre-season or competitive season. Here you can see the application of the ‘heavy – light – medium principle’. They're truly the king of all lifts. I really want to implement Power Cleans, because I think they'll can improve my physical performance in my sport (soccer). Aren't power cleans the ones where you catch the bar in what could be called a parallel squat-ish position? dropping weights from over your head) or an injury issue? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. God tier lift. You'd know a power clean if you saw one. Power = work / time. Recently my gym got a couple of Oly platforms and bumpers. Step to the bar, position your feet in a shoulder width. They seem safer and more comfortable. best reps for power cleans? Another issue to consider is individual body mechanics. Power Clean session 2 (light): Power Clean (from blocks on mid-thigh) 6 sets of 3 reps @ 60% 1RM. Their programs work for their (often drugged) bodies, not necessarily your (probably natural) body. So it's a good practice to keep your rep range limited to 1-5 reps per set. Nice, yeah I really like the training potential of this lift. Many lifters in my gym tried their hands at the Clean and Jerk and Power Cleans but found they lacked the explosiveness and flexibility needed to do justice to them. Could one read, watch, and pay close attention to form? I've heard conflicting opinions on this - some say it's awful for your body, but when I do it it makes my whole body feel worked out like a combination of deadlift + squat. Yet, many of the most effective exercises, including the power clean, can be complicated. Some training cycles, we utilize Hang Cleans, Power Cleans and Full Squat Cleans. Press question mark to learn the rest of the keyboard shortcuts. Day Two: Snatch Front Squat. Power shrugs – 2 sets of 20 reps Bent over barbell rows – 5 sets of 10 reps Wide grip pull ups – 5 sets to failure Dumbbell hammer curls – 3 sets of 12 reps Seated alternate arm dumbbell curls – 3 sets of 12 reps per arm . You can say that about pretty much anything in life. I have seen anyone do them for the purpose of hypertrophy though, probably better to find other avenues if hypertrophy is your only goal. Now, when these other types of exercise are brought up, the reps and sets for strength training can be said to be in the “lower end” in comparison. For safe, effective power training, the rep range should focus on the maximum force output for one or two reps and be limited to no more than four or five. Execution Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Do as many reps as you can about 1 shy of failure and then rest 45 seconds. It's awful for your body only if you tried to do them like those crossfit idiots. If you are worried about it, just do a session or two with an olympic coach to get your form on point. They're a staple for training for many sports, most of which require explosiveness in some way, shape or form, but they're absent from programs focused on strength and muscle size because they're not necessary. Any truth to that? They're a staple for training for many sports, most of which require explosiveness in some way, shape or form, but they're absent from programs focused on strength and muscle size because they're not necessary. Power clean is awesome. You don't see them much in commercial gyms for a variety of reasons: 1. the gym doesn't allow it (potential for dropping weights); 2. people aren't confident enough to learn the movement (it's highly technical); or 3. people like using bumper plates since you have the potential to drop the weights, which not all gyms have. Power cleans are an amazing exercise, but they're only truly necessary if you're trying to train for explosiveness/power. but power cleans are great, if you want to do them, do them. They were fun as hell! Strength Drop Set Style. It wasn't an injury, but it was more an "oh ow ow ow, the fuck" moment. Rep ranges are often kept in the 2-4 range to focus on strength and keep the loads relatively high, often 80-110% of a lifters rep max for the competition lift for a total of 3-5 sets. Show Printable Version ; Email this Page… Subscribe to this Thread… Search Thread . Drop your hips so your shoulders are directly above the barbell. You'll hit your max in as few as five sets or as many as 12, depending on your strength and the technical difficulty of the lift. Instead of getting lost searching for the perfect program, you need to adopt a set of strategies and methods that have been proven to work for everyone. I prefer Clean Pulls for training explosively though since it's less technical. But in the CFTS, it was mentioned that the athletes performed it in 5-10 reps. Reseach has shown that doing very heavy lifting with few reps (3-5 reps of 90 % 1RM “one-rep max”) is significantly better compared to lifting moderate-heavy with higher reps (10-12 reps of 70 % 1RM). You don't see them often around here because they are not a beginner friendly exercise and they will almost always require some coaching to get the technique locked in. Get on a seated or lying leg curl and put your 25RM on the stack. Make sure you learn it properly though: it's not a deadlift followed by an upright row. 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