How to Clean more?

**bigrodRB** · 03-11-2008, 10:41 PM

What other exercises will help increase your clean besides cleans itself?

**neworleans** · 03-12-2008, 05:07 AM

perfect the technique, then the numbers will climb

**TNLB38** · 03-12-2008, 05:13 AM

Originally Posted by neworleans

perfect the technique, then the numbers will climb

x2 doing that and hang cleans 8x2 should help you go up.

**nomadlifter** · 03-12-2008, 06:23 AM

Upright rows,Deadlifts, Shoulder excersizes. My best Guess.

**pvdude** · 03-12-2008, 07:53 AM

Originally Posted by TNLB38

x2 doing that and hang cleans 8x2 should help you go up.

My clean went up a lot once i started doing hang cleans.

**ruga buga** · 03-12-2008, 08:00 AM

clean technique and flexibility will help alot

**-DC-** · 03-12-2008, 08:46 AM

shrugs, deadlifts, rows

**LVI** · 03-12-2008, 12:08 PM

Incorporate all the minor movements of the clean:

DL
Shrug
Upright row
hang clean
front squat
calve raises
Clean pulls
Power shrugs

**bigrodRB** · 03-12-2008, 12:17 PM

yea i do alot of hang cleans now and it seems to help

**RxTim** · 03-12-2008, 03:23 PM

clean pulls, clean pulls, clean pulls....

**watchandsee23** · 03-12-2008, 05:26 PM

Do speed hang cleans with a very light weight. My max is 200lbs and I use 115lbs-125lbs and just do 5-6 sets of 3 going fast emphasizing triple extension in the legs and doing it fast. I read that once your max get pretty high there is nopoint in going about 85% because bar speed is key. It works for me. sent my max from 175lbs-200lbs in about a 4-5week span of incorporating them as my DE lower exercise in WS4SB3.

**Theater Jock** · 03-12-2008, 06:45 PM

Originally Posted by watchandsee23

Do speed hang cleans with a very light weight. My max is 200lbs and I use 115lbs-125lbs and just do 5-6 sets of 3 going fast emphasizing triple extension in the legs and doing it fast. I read that once your max get pretty high there is nopoint in going about 85% because bar speed is key. It works for me. sent my max from 175lbs-200lbs in about a 4-5week span of incorporating them as my DE lower exercise in WS4SB3.

Sweet numbers dude.

I noone on my team can hangclean more then their body weight.

160 kid power cleaning 245.. But he for some reason cant hang clean worth ****.

Oh sence you know alot should I start addign jerks to my workout?

**labradarep** · 03-12-2008, 08:22 PM

IMO for sport purposes you would benefit much more from learning how to do power cleans instead of the Olympic style cleans.

Power cleans will help with Olympic cleans. Also Half Squat cleans from the floor ( do not do a full squat with the catch phase of the lift), Clean Pulls, Hanging cleans (already mentioned), Romanian Deadlifts, Rack pulls, Front Squats. etc...

**G-mane12** · 03-12-2008, 09:22 PM

hang cleans/speed deads/front squats

**bigrodRB** · 03-12-2008, 10:16 PM

what about snatches?
and i can hang about just as much as i can power clean so there is no real difference in the two for me

**Quarter Nelson** · 03-12-2008, 10:48 PM

Snatches will help your snatch. Cleans will help your cleans.

How far do you drop to get under the bar? You shouldn't be muscling it up. Just get it as high as you can (when I'm maxing I only get it as high as my belly button), then pull yourself under the bar into a front squat.

Front squats will help that wrist flexibility, as well as that last portion of the clean.

**yellow9jacket** · 03-12-2008, 11:59 PM

Clean pulls, FRONT SQUAT, and hangs. But its more just about perfecting the form. You perfect the form, your weights go through the roof.

**bigrodRB** · 03-13-2008, 01:51 PM

i can get down pretty low i'm not saying my form is perfect though

**rush33** · 03-13-2008, 01:55 PM

To clean more, get a bigger broom imo!

But really, do deadlifts and concentrate on exploding the weight off of the floor. This will help increase your speed and explosion off the floor. Then do high pulls to help you increase the speed and explosion of the lift from the knees to the shoulders.

**Ben76** · 03-13-2008, 04:30 PM

We do hang cleans as our main lift, but its pretty much the same concept. We have cleans first on our 2nd leg day, we do DB hang clean twice a week and Front Squats twice a week along with our squats. We also have a legit strength coach to critique so its really good. We get film on our lifts and compare it to nsca-lift.org

**watchandsee23** · 03-13-2008, 05:32 PM

Originally Posted by Theater Jock

Sweet numbers dude.

I noone on my team can hangclean more then their body weight.

160 kid power cleaning 245.. But he for some reason cant hang clean worth ****.

Oh sence you know alot should I start addign jerks to my workout?

I have tried them but I don't really ahve time to grasp the form of it and really get into it even though it didn't take me long to perfect clean form. A variety of olympic lifts are a good thing to learn though.

**theoneandonlytr** · 03-13-2008, 06:38 PM

bigrodRB you go to livermore HS??

**qb0708** · 03-13-2008, 06:46 PM

ever since ive started clean and jerk/snatch im able to do alot more so id consider doing those to lifts, do them full olympic style but you'll probably have to work on them for awhile to get the form down tack

**bigrodRB** · 03-13-2008, 10:30 PM

yea i go to livermore who are you?

**theoneandonlytr** · 03-15-2008, 03:50 PM

oh i just go to campolindo hs if you kno where that is.. and i just recognized your jerseys in your picture

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