The Power Clean - The ultimate tutorial to learning it fast!

[Kapeesh42]

Thanks, very useful

[xkulp2]

great tutorial, very helpful

[Stealth12]

Thanks! =)

[ManWithCurls]

Thanks, very useful

great tutorial, very helpful

Thanks! =)

You are all welcome.

Any more questions, I'll be happy to help.

[ManWithCurls]

It's quite difficult, But not impossible at all....

Practise it often and it will come. Post videos asking for feedback too if you decide to give it a go on your own.

[ENROUTE]

nice

[toadofsteel]

Awesome writeup man, I've always wanted to try this lift but could never do it in my home gym due to tile floors... ahah.
Going to a public gym soon, definitely bookmarking this page for reference, thanks!

[ManWithCurls]

nice

Awesome writeup man, I've always wanted to try this lift but could never do it in my home gym due to tile floors... ahah.
Going to a public gym soon, definitely bookmarking this page for reference, thanks!

Glad it helped. Any questions, let them know.

[Niko49ers]

Pictures aren't working

Running Madcow 5x5 Intermediate.

Monday: Squat, Bench, Row
Wednesday: Squat, Deadlift, Incline
Friday: Squat, Bench, Row

I want to include cleans into the routine because I am a football player and I feel an athlete like me needs to incorporate cleans into my routine. (I also want to throw in Shoulder Presses).

So with that being said, the following week would consist of:

Monday: Squat, Bench, Row
Wednesday: Squat, PowerClean, Shoulder Press
Friday: Squat, Bench, Row

-Do you think this is a good idea? Or should I stick with strictly having the same thing every week (i.e. repeat the first quote every week without switching it up and putting in the power cleans and shoulder presses?

[Niko49ers]

Bump for reply

[ManWithCurls]

Pictures aren't working

Running Madcow 5x5 Intermediate.


I want to include cleans into the routine because I am a football player and I feel an athlete like me needs to incorporate cleans into my routine. (I also want to throw in Shoulder Presses).

So with that being said, the following week would consist of:



-Do you think this is a good idea? Or should I stick with strictly having the same thing every week (i.e. repeat the first quote every week without switching it up and putting in the power cleans and shoulder presses?

Hi,

The problem with the power clean is that it needs to be practised OFTEN, which is why I am against routines like Starting Strength because a newbie cannot get anything out of cleans/power cleans by doing them once a week.

You want to power clean on every training day, albeit with different %s. I have talked about this in the following article that was sparked by one of the guys here using my tutorial:

http://www.manlycurls.com/2012/01/as...ve-powerclean/

Cliffs? You want to do power cleans at least 3x a week, ideally more (4-5x week).

If you can only do one day of power cleans, I would advise you to skip them and instead put your energy into the deadlift and the squat (which too build power for all effects).

[Niko49ers]

Hi,

The problem with the power clean is that it needs to be practised OFTEN, which is why I am against routines like Starting Strength because a newbie cannot get anything out of cleans/power cleans by doing them once a week.

You want to power clean on every training day, albeit with different %s. I have talked about this in the following article that was sparked by one of the guys here using my tutorial:

http://www.manlycurls.com/2012/01/as...ve-powerclean/

Cliffs? You want to do power cleans at least 3x a week, ideally more (4-5x week).

If you can only do one day of power cleans, I would advise you to skip them and instead put your energy into the deadlift and the squat (which too build power for all effects).

Ahh okay. I just maxxed on the power-cleans and hit 175x5.

Instead of completely removing them from the workout, do you have any recommendation on how to incorporate them into 5x5?

[ManWithCurls]

Ahh okay. I just maxxed on the power-cleans and hit 175x5.

Instead of completely removing them from the workout, do you have any recommendation on how to incorporate them into 5x5?

Hi,

Best bet would be to do The Strongest Shall Survive by coach Bill Starr http://www.manlycurls.com/2011/09/as...shall-survive/

[Anthony152]

In to read later, on mobile now

[Grifts]

The power clean is best done with a revolving (spinning) 7 foot barbell. With a standard barbell, you run the risk of injuring your wrists and elbows, which will happen for sure if you start doing power cleans with weights over 80% of your 1RM.

I would advise you to stay away from power cleans until you can secure yourself an oly barbell with revolving ends. While you can do power cleans with a standard barbell (temporarily), you will learn faulty technique if you are using a standard barbell for your power cleans: you don't want to do this because the power clean has an important technical aspect which is inherent to the lift.

Heavy rows, deadlifts, shrugs and partial deadlifts are exercises which you can do to build a strong posterior chain for when you have access to an oly barbell and can learn the power clean in a safe setting.

All the best.

Finally got that Olympic set today, will be practicing.

I have a concrete floor at home and no bumper plates, so this could get interesting quickly.

[shamsta]

hey i tried doing the power clean today at my gym. My gym doesnt have bumper plates and a platform.

i will try to cord it next week, when im in the gym.

Its just when i explode up, i can never catch the bar with my fingers and clavicle. I always seem to catch it with my hands, i tried experimenting it with today, my shoulders and back started feeling a lil painful.

and my feet pointed usually point out owards. Is that bad? or natural?

Anyways great vid on the power cleans

[Dandan28]

Hi good tutorial, i've been doing these the last few weeks, I can now see where i've been going wrong as I catch the bar before I squat. These are brilliant for your core and have helped loads with boxing.

[Grifts]

Hi good tutorial, i've been doing these the last few weeks, I can now see where i've been going wrong as I catch the bar before I squat. These are brilliant for your core and have helped loads with boxing.

Just came back doing first set of 5x3. I'm catching the bar before I squat too. Solution I assume is just more practice, but any specific pointers?

[ManWithCurls]

Finally got that Olympic set today, will be practicing.

I have a concrete floor at home and no bumper plates, so this could get interesting quickly.

Awesome. Let us know how you manage. I have some videos in my channel doing the Clean and Press, and there I reverse the powercleans (i.e I don't drop them to the ground). The trick is to accommodate the barbell onto your thighs, then do a reverse Romanian deadlift.

hey i tried doing the power clean today at my gym. My gym doesnt have bumper plates and a platform.

i will try to cord it next week, when im in the gym.

Its just when i explode up, i can never catch the bar with my fingers and clavicle. I always seem to catch it with my hands, i tried experimenting it with today, my shoulders and back started feeling a lil painful.

and my feet pointed usually point out owards. Is that bad? or natural?

Anyways great vid on the power cleans

Hi, how did it go?

You want the barbell to rest on your shoulders/clavicle. Your hands are just there to secure the barbell when you catch it, but the barbell never rests only on the palms of the hands; you can injure your wrists and elbows if you do that. Stretch your wrists prior to doing powerlifts by doing front squat holds: grab the barbell like a front squat, don't squat down and push your elbows up.

Your feet should always be in line to your knees (pointing same direction); doing otherwise can injure your knees especially if you have to squat down.

Hi good tutorial, i've been doing these the last few weeks, I can now see where i've been going wrong as I catch the bar before I squat. These are brilliant for your core and have helped loads with boxing.

Mmm, don't know what you mean. Are you squatting all the way down or only to a 1/4 squat?

Yep, they are awesome core builders and they can help you learn to apply bodily power to anything.

Just came back doing first set of 5x3. I'm catching the bar before I squat too. Solution I assume is just more practice, but any specific pointers?

Can you guys please detail a bit more what you mean by catching the barbell before you squat?

You should be timing the going down to catch the barbell as the barbell is going up once you perform the triple extension. However, the squatting should be minimal (i.e. higher than a parallel squat).

[Grifts]

Can you guys please detail a bit more what you mean by catching the barbell before you squat?

You should be timing the going down to catch the barbell as the barbell is going up once you perform the triple extension. However, the squatting should be minimal (i.e. higher than a parallel squat).

Instead of rolling the bar on my fingers and catching it with my shoulders, I have a death grip on it and hold it at shoulder level, kinda like the starting position for overhead press.

[ManWithCurls]

Is there any way to have all the nonsense posted by the above user removed? I've reported his posting but nothing. Would be great if we could keep this thread clean of trolling, especially so that I can continue helping others who have questions.

Thanks.

[TommyStarwind]

What if you can't get your elbows parallel to the ground like how you state? When my elbows are up my hands can cover my ears. They are not even close to being low enough to be able to get the bar on my delts. I would have to twist my forearms to the outside in order to do this and they go too far out.

[400Lb Gorilla]

Is there any way to have all the nonsense posted by the above user removed? I've reported his posting but nothing. Would be great if we could keep this thread clean of trolling, especially so that I can continue helping others who have questions.

Thanks.

cleaning it up now. he is on that permanent vacation now as well

[400Lb Gorilla]

think i got it all thanks God i dont do powercleans cause there are a LOT of deleted posts to scroll past on this page

[TommyStarwind]

think i got it all thanks God i dont do powercleans cause there are a LOT of deleted posts to scroll past on this page

The front page has a few from others.

[RedAt8k]

THANKYOU!!!! I need to explain this constantly and get sick of it to friends/family I cannot see! Ill be pointing them this way from now on!

Exactly what i wanted to know. and now that lets me know that i was actually doing a "revers curl" i know i was engaging my arms for most of the second pull.. i have to practice this more often now. Subscribing to your channel great stuff!

[Grifts]

think i got it all thanks God i dont do powercleans cause there are a LOT of deleted posts to scroll past on this page

cleaning it up now. he is on that permanent vacation now as well

Thank you so very much.

[heelhavoc12]

I wanna start doing cleans again, would it be better to do them on leg day after squats or on back day before dead?

[ManWithCurls]

What if you can't get your elbows parallel to the ground like how you state? When my elbows are up my hands can cover my ears. They are not even close to being low enough to be able to get the bar on my delts. I would have to twist my forearms to the outside in order to do this and they go too far out.

You can get away with not having them exactly parallel to the ground, but the point is to save your wrists and elbows from the impact of the barbell when catching it.

Do this: load 135lbs on the barbell, have it on squat racks. Approach the barbell and simply put yourself as if doing a front squat WITHOUT unracking the barbell. Now stretch those elbows by slowly rotating each up as you keep the hands grabbed around the barbell.

think i got it all thanks God i dont do powercleans cause there are a LOT of deleted posts to scroll past on this page

Many thanks! Spam bots are getting stupider by the day.

I wanna start doing cleans again, would it be better to do them on leg day after squats or on back day before dead?

Deadlift day, before deadlifts.

[Petrovka]

Good read. I will start using them in my workout.