Power Clean & Vertical Jump

So it is said that oly lifters have the highest vertical jump, which the Power Clean is credited for.

I was just wondering, which part of the Power Clean increases vertical jump? is it the initial pulling phase? or the second part after the scoop?

pretty sure it would be the second pull....the first pull is often just a slow controlled move....the second pull after the scoop is where the explosion is

so after the scoop is where you do a full front squat with the bar on your shoulders? - and that is the part that is responsible for vertical jump improvement?

No I think he means its after the pull from th floor when it gets up aboive your knees and you explode upwards with the whole shrug and jump thing, to get the bar high enough so you can get under. That's where the vertical jump is improved.

Once under the bar, you take it on your shoulders and go down to a squat and up again. I don't think that bit improves your vertical jump greatly, but I'm guessing it doesn't hurt.

oooooh....

so lets say my goal is to improve vertical jump only, I could simply do a Power Shrug rather than a Power Clean?

I would say its more due to cleans then powercleans.

All of the power cleaning movement is used into vert jumping.

^what he said...

except the initall pulling motion will do the least. So hang clean and presses will work well too, but you can't use as much weight with those.

jump shrugs, hang cleans.....stuff like that


the initial pull off the floor wont do much



by "scoop" I meant when the bar gets to knee level, then the knees rebend slightly and the guy explodes upward with full extension etc....THAT is obviously the explosive part


check the exercises here [url]http://www.exrx.net/Lists/PowerExercises.html[/url] and here [url]http://www.bsu.edu/webapps2/strengthlab/home.htm[/url]


you should be able to tell which ones would help just from seeing them

obviously hang cleans, jump shrugs, hang jump shrugs, hang snatches etc will help you be more explosive


also..go here where there are many great articles on vertical and explosive strength [url]http://www.higher-faster-sports.com/articles.html[/url]

Anywhere in the exercise where there is posterior chain stimulation.... which is basically the whole thing. The first initial pull, the second explosive and the front squat all have varying degrees of posterior chain simulation, although the second explosive pull probably has the most effect on verticals.

All in all, pretty much what John Prophet said.

I doubt powercleans help as much as powerjerks.

i'll have to disagree with you on that, cleans especially hang cleans are more similar to the actual motion of jumping with your hands at your hips exploding your legs and hips up with resistance rather than just pushing weight over your head. you can neg me if you want but that's how it is. snatches are also a great way to increase the vertical as well as just doing plyometrics. peace

Olympic lifters are awesome jumpers, check out the pictures, particularly shane hamman. At 5'9" and 360lbs bodyweight he had a 36" vertical jump, could do a standing backflip and dunk a basketball with 2 hands, simply amazing!

That Hamman picture is the best thing I've seen all week.