deadlift -> hang clean - > military press ??

**outofshape111** · 03-03-2006, 01:54 AM

hi,

I am a big newbie to lifting and work out by myself, so please dont laught at me if this is a stupid question...

Anyway, I have been lifting for about a month and recently have been trying to do more compound exercises based on advice on this forum.... Can I do a deadlift then a hang clean then a military press all in one go? I tried this today and did 3 x 10 and it really kicked my ass... Is it a bad idea to do this? I am still trying to figure out and get my groove with this whole working out thing so forgive me if it sounds dumb.....

thanks for any help

**-calvus-** · 03-03-2006, 02:13 AM

Eh, I probably wouldnt because it really limits the weight you can utilize if you were doing deadlifts only. If you want to work in some clean and presses then by all means. Keep those deadlifts heavy. They will help you in all aspects later.

**dparm99** · 03-03-2006, 02:14 AM

Personally i don't think it's a good idea for the simple fact that you can deadlift heaps more than you can military press for example, so you're not going to be deadlifting anywhere near what you could/should be doing.

**outofshape111** · 03-03-2006, 02:48 AM

I see what you mean...

Actually I just read up on what a "clean" was, and its apparently what I'm doing minus the military press......

Is it OK to do a clean and then a military press? They kind of flow into each other and in this case the weight should be about the same anyway, right?

Thanks again

**dparm99** · 03-03-2006, 02:59 AM

Seriously i would just stick to the basics for now and try not to get too fancy, just do the exercises individually. This is the best advice i can give you, you're just starting out so try to keep things simple for now.

**MarcusW** · 03-03-2006, 03:01 AM

Why not do a clean & jerk (provided you can get good tecnique instruction)?

http://www.exrx.net/WeightExercises/...anAndJerk.html

**dparm99** · 03-03-2006, 03:05 AM

Originally Posted by MarcusW

Why not do a clean & jerk (provided you can get good tecnique instruction)?

http://www.exrx.net/WeightExercises/...anAndJerk.html

I normally do the clean after the jerk...

**Vadim Beliaev** · 03-03-2006, 04:27 AM

Its simply called a clean and press. Do them, they re great to build some core strength for someone just starting out. Go heavy enough so that 3 sets of 10 leave you begging for mercy.

**kethnaab** · 03-03-2006, 05:05 AM

Originally Posted by dparm99

I normally do the clean after the jerk...

*ba-da-da* *cymbol crash*

reps for the wiseass...

to the original poster:

1) the deadlift should be kept entirely separate.

2) Doing a clean followed immediately by a push-press (a standing military press where you use some leg drive to help you press the weight over your head) is an outstanding full body exercise.

3) The "HCP" - Hanging Clean and Press - is outstanding as well. You start with the bar in your hands at a "dead hang", i.e. where the bar would be if you were doing barbell shrugs. Then you clean the weight and press it. You can develop tremendous explosion in your hips or your can develop tremendous explosion in your entire deltoid/upper back/trap complex, depending upon how you choose to focus yourself.

great choices, all. have fun.

**ShreddedShruggin** · 03-03-2006, 05:41 AM

It's called a clean and press, and I don't know why all these idiots are advising against it. It happens to be a very well respected move. Now that being said, I personally don't like them, but if you do, why the hell shouldn't you continue?

-Shruggin

**BH6** · 03-03-2006, 06:00 AM

This was yesterdays Crossfit Workout of the Day. It was

65lb Deadlift 10 reps
65lb Hang Clean 8 reps
65lb Push Press 6 reps

as many rounds as you can do in 20 minutes.

It was light weight, but an asskicker after 20 minutes. Not dangerous at all, but it depends on what you are working out for. This isn't much for a bodybuilding workout, but an excellent combat conditioning workout.

I followed it up with 5x5 pistols on each leg.

Good training.

**outofshape111** · 03-03-2006, 11:27 AM

thanks a lot everyone

BH6, that sounds exactly what I was doing.... but why isn't it a good bodybuilding workout?

i was also doing DB rows, crunches, and bench press in between sets (to rest).... this was my entire workout..

by the end of the 30 mins (i work out for 30 mins), i was sweating my balls off and i wanted to just DIE...... it was to the point i defintly couldn't do another set of the clean and press.....i haven't felt that intense from a workout before......

thanks again for your advice! i have been doing ALL ISO exercises my entire first month (aside from bench and deadlift, its been all DB ISO exercises like kickbacks and extensions and curls) and I have since learned on here that this is BAD..... it pisses me off, too... because I have made some pretty good gains in this first month.... imagine if I had been working out properly......... oh welll

**BH6** · 03-03-2006, 11:37 AM

The workout gives you a ton of volume, but not heavy weight. It is outside of the normal parameters for hypertrophy. It will stimulate muscle growth but without proper nutrition, workouts like this will cause more of a catabolic response ("burning muscle"). At least, that is just my personal experience anyway. I haven't gotten big following the WOD, but I have gotten a lot stronger. Mixing the crossfit WOD a couple times a week with a regular upper-lower split during the week, I have made some size gains. Everyone is different though.

good luck.

**outofshape111** · 03-03-2006, 11:59 AM

well, I was doing it with probably like 75 lbs.......

But, the difference is I am still very new, plus I'm a small guy..

I'm 5'7 162 lbs, and have been only lifting for a month........

I only have a 115 lb weight set (I need to get to the store) but I can bench 115 5 times........ Just to give you an idea of how strong I am...... I also curl 15 lb dumbbells and at around the 8th or 9th rep start to lose form.....

Does 75 lbs still seem "light" for me? Or I AM getting a good strength workout because of my skill level? I am doing 10 reps 3 sets of the deadlift - > clean and press.

Thanks again, and sorry in advance If I misunderstood you.

**bassing68** · 03-03-2006, 06:49 PM

Originally Posted by dparm99

I normally do the clean after the jerk...

So do I or it gets so sticky. Oh, wait. You're talking about lifting weights.

**farmerlee** · 03-03-2006, 10:29 PM

Yeah i think you can build some decent muscle doing routines like this. One of my favourites is 'the bear', its a power clean then front squat then push press then lower the bar onto your back and do a back squat then power jerk from the behind the neck. Great for building muscle and cardiovascular conditioning.

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