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11-26-2011, 06:22 AM

Join Date: Jun 2011Posts: 756Rep Power: 2047

ManWithCurlsRegistered User

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

Dear All,

I would like to talk you through an exercise which is very commonly done erroneouslyand, what is even worse, is many times described and depicted with wrong technique.My name is Rogelio and I am the author of the recent yet increasingly popular blogwww.manlycurls.com

I want to write this power clean tutorial because I am personally tired of seeing peoplegiving bad advice on the power clean or seeing videos on Youtube of the exerciseperformed incorrectly. I am not writing this because I feel like I am the ultimate onlinereference for the power clean or because I think I have accumulated enoughbroscience to talk about something I don't have a clue about. I am a formercompetitive Olympic weightlifter, having easily power cleaned 285lbs at a bodyweightof 180lbs and, most recently, got back into doing power cleans after almost a year ofno lifting and did 275lbs at 180lbs body weight after only 4 weeks of re-learning the lifton my own with my knowledge (with video proof on my Youtube channel). Suffice tosay, I know a thing or two about this lift and owe much of my knowledge to my pastOlympic coaches, reading from the greatest strength coaching authorities as well asplenty of my own experimenting and years under the belt.

The lift is simple in appearance but requires a few pointers that are a bit tricky to learn.

Namely, you take the barbell, rested on the floor, to your shoulders in one single andfast motion. The barbell is caught with the upper thighs at or above parallel to the floor(below parallel is known as a clean instead). The lift develops a sense of explosiveness,teaching the body to work as a single piece in utilizing all of its muscles. All muscles inthe powerful posterior chain region (hamstrings, glutes, lower & upper back andshoulders) are utilized while concomitantly developing great power and strengthtransferable to any area outside the gym, most commonly the gridiron or fighting ring.

Alright, now that I have introduced the lift to you, we will now be looking at how toperform it. I will use myself in the pics, I don't look pretty and I am covered in chalk. Ifyou worry about how you look when you're lifting, you should not be even readingabout how to perform a power clean. Full stop.

Let's get on with the program:



THE APPROACH

Approach the rested barbell on the floor. Place your feet, shoulder width apart, at thecenter of the barbell's length (most barbells have a knurled mark in the center). Yourmid-feet should be positioned just below the barbell.

THE SET UP

Now squat down and grab the barbell at about shoulder width while keeping the elbowsflared out. Straighten your back as you raise your buttocks slightly and at the sametime move your shoulders over the barbell. You should FEEL a nice stretch in thehamstrings when you hit the right position. Play with the set up but you want to haveyour shoulders just over the barbell or slightly in front which will automatically positionyour upper thighs above parallel to the floor (the degree differs depending on yourflexibility and leverages). You are set now, take in a big gulp of air 'cos you are aboutto move that damn barbell off the floor.

THE PULL

The pull has two phases: first and second pull. I will make it easy for you, the phasesare distinguished by the vertical distance travelled. The first pull conveys the pull up toknee height while the second pull is the pull from knee height and up. They are NOT



knee height while the second pull is the pull from knee height and up. They are NOTtwo paused lifts, they transition smoothly from first to second, it is only that differentmuscles are actively called upon during each phase as the barbell goes up. In essence,the power clean is a one massive smooth and snappy pull that can be divided, forlearning's sake, in two phases. That's all, stop reading any garbage that armchairexperts like argue about while merely being able to power clean their body weight.

First pull

Raise the barbell with the SOLE and ONLY power of your thighs, thus your back shallremain at the same angle as the initial set up. Don't do anything with your back, justpush up with your thighs while keeping the same angle in the back. Simple. This isimperative and many people go wrong here. Keep the barbell very close to the lowerlegs as it travels up to knee height and watch those elbows, try to keep them flared.Think of your arms as ropes, don't use them to pull here!

Second pull

When the barbell reaches knee height, you then PUSH your for hips forward hence theangle of the back is opened. Think of standing up with the barbell and throwing thebarbell up to the roof. As soon as your hips have been pushed forward (which happensin a split of a second!), shrug your shoulders up and pull with the arms. The thrust ofthe hips is so powerful that you will be unintentionally raising yourself on your toeswhich is known as the triple extension. Effectively, the transition from first to secondlooks like this:



Dont worry about standing on toes, going up in the air or "third pulls" as the armchairexperts like to argue about. Just worry about inflicting the most power you can to theforward hip thrust described and then shrugging those shoulders up. The barbell will fly

up like peanuts, it is time to catch it. Your triple extension should look like this:



THE CATCH

As soon as you have triple extended (up on your toes having finalized the forward hipthrust and shrugging of the shoulders), the barbell is flying up and you drop down in asquat to catch the barbell on your shoulders. This needs to be fast and furious, youhave to move your feet from up on your toes to a solid plantar stance (feet solid onthe ground). The power clean is not for nancies nor fairies, it is used by the toughest ofsportsmen for a reason, so go under that damn barbell like you mean it. To catch thebarbell, rotate your elbows up so they are about parallel to the floor and squat downso that your upper thighs are at or above parallel to the floor. Tense your torso(including abdominal wall) right before before catching it. You can tell straight awaywho knows his power cleans and who doesn't by the way they catch their powercleans. Trust me, once you get to 250lbs and above, that thing will crush you if youdon't grow some toughness and actually spend time under the barbell instead ofreading and armchairing.



THE ALPHA MALE VICTORIOUS STANDING UP

Simply, squat up with your elbows still at about parallel to the floor. Once you havestood up, drop the barbell or lower it under control back to the floor. Be proud, youhave just performed the most explosive movement any gym-goer can do.

You can incorporate power cleans into any bodybuilding split. I'd recommend you toincorporate them on either back or leg day and always leave at least a day apartbetween power cleans and doing either back or legs. So if on Day 3 you do Back daywith power cleans, do Leg day on Day 5 or 6. Do 5 sets of 5 reps on them or 8 sets of3 with the same weight, aim for about 25 total reps. Go heavy and hard and alwaysdo power cleans as the FIRST exercise of the day as they require a skill component



do power cleans as the FIRST exercise of the day as they require a skill componentwhich is affected by fatigue.

In terms of what weights to shoot for, you should be able to power clean your bodyweight soon if you work hard at it. You goal is to do at least 1.5x your body weight forwhich other reputable strength coaches and myself agree, so if you weight 180lbs youshould go for 270lbs or if you weight 200lbs, you should go for 300lbs. This numbershould be long-term and one that will give you enough power and strength to ownpretty much anyone wherever physical conditioning is required.

Don't forget to check out my blog as I write about fitness, health, lifestyle and havecovered the power clean even more as I love strength sports. You can also find myvideos, experiments and other 21st century male stuff there. Also, if you liked thistutorial, please feel free to like my Facebook page (Manly Curls) as I frequently updatethrough my Facebook and Twitter pages.

If you have any questions, please let me know.

All the best.

Rogelio

Fitness, Strength, Lifestyle & Hair - My blog:

www.manlycurls.com

Twitter: @ManlyCurls

Want to learn the Power Clean fast? Read below for the only Power Clean tutorial youwill ever need

http://forum.bodybuilding.com/showthread.php?t=140007603

12-02-2011, 05:44 AM



Videos of how to perform the power clean:

Good



Notice the faults in the technique on the second rep. Not fast enough!

Feel free to ask questions.

All the best.


www.manlycurls.com




12-02-2011, 06:48 AM

Join Date: Apr 2011Age: 49Stats: 6'2", 185 lbsPosts: 432Rep Power: 38

Jimbo48Registered User

What percentage weight do you recommend for 5x5 and 8x3 in terms of a 1RM? Also,I prefer to do 20x1 with a 10-30sec rest period so as to minimize fatigue. Should I usethe same percentage of my 1RM.

The reason I'm asking is that I'm having a difficult time progressing. Stuck at about200lb clean for a 180lb body weight.



12-02-2011, 06:58 AM



Hi,

For 5x5 I'd recommend to use your 7 rep max (RM). Once you can do 5x5 with thisweight, add 10lbs more and shoot for completing 5 sets of 5 reps in two or threeweeks.

For 8x3, use your 5 RM. Follow the same progression as above.

20x1 is a great way to go about this. I do 10x2 with minimal rest too (I was using10x2 in the videos above with 255lbs). In your instance, I would recommend you tostick to 1 min strict rest periods and use your 3RM. 10-30 secs is a bit too little, youwant to be fresh for every rep so you must ensure you satisfy a minimal rest time. Bestrict with it though.

Remember, the power clean is a FAST and EXPLOSIVE movement. This means youshould not be grinding your pulls, they should be fast and fluid. If you see the failedsecond rep in my second video, my pull was still powerful, I missed it because I wasslow under. I then re-did the set (first video) and both reps were caught even higherbecause the pull was still very fluid and explosive. I did have to grind the catching of thebarbell on the second rep but the catch is not the dynamic explosive part of the lift so itcan be grinded as the number of sets advance.

All the best.

Originally Posted by Jimbo48

What percentage weight do you recommend for 5x5 and 8x3 in terms of a1RM? Also, I prefer to do 20x1 with a 10-30sec rest period so as to minimizefatigue. Should I use the same percentage of my 1RM.

The reason I'm asking is that I'm having a difficult time progressing. Stuck atabout 200lb clean for a 180lb body weight.


www.manlycurls.com




12-02-2011, 08:31 AM

SaintsqcRegistered User

Great write!

I have some difficulties with the starting position. I did deadlift for over a year beforegiving power clean a try. In the beginning, I thought the starting position of these liftswere the same.

there is nobody in my gym who could teach me how to power clean correctly. So Ihave to learn it by my self. I will post a video soon to get some critics.



Join Date: Oct 2010Age: 20Stats: 5'9", 159 lbsPosts: 2,103Rep Power: 3837

have to learn it by my self. I will post a video soon to get some critics.

I have some questions :

1-When you approach the bar, just before you squat down into position, where is yourfeet under the bar? I mean, when I dead lift, I set my feet under the bar in a way thatthe distal part of my metatarse are under the bar. That way, my back isnt paralellewith the ground. Where do you place your feet to be able to squat down and to keepyour shoulders in front of the bar?

2-Does it change something to have an explosive first pull? Does the speed of the barin the first pull have an impact during the second pull? Or do I just break my form bypulling off to fast?

䖪䖪 QUEBEC CREW 䖪䖪

http://forum.bodybuilding.com/showthread.php?t=137099603&page=12

"Do not disturb a formula that is working well. The aim is to find the optimumintensity, volume and frequency of training that enables YOU to consistently addpoundage for a given exercise, and with wich produces growth." -Stuart McRobert

12-02-2011, 08:37 AM

Join Date: Jul 2011Age: 16Stats: 5'6", 141 lbsPosts: 1,512Rep Power: 222

ocarinanoobRegistered User

Thanks for this guide

I want to learn this lift on my own but it's difficult

No FAP forever crew

Lean bulk to 75kgs:

Starting weight: 62.4kg[Month 1]: Complete. Now 64.4kg[Month 2]: Week 1: 64.3kg despite increasing cals. Da faq?

12-02-2011, 09:48 AM



Originally Posted by Saintsqc

Great write!

I have some difficulties with the starting position. I did deadlift for over a yearbefore giving power clean a try. In the beginning, I thought the startingposition of these lifts were the same.

there is nobody in my gym who could teach me how to power clean correctly.So I have to learn it by my self. I will post a video soon to get some critics.



Rep Power: 2047

You can find the answers in bold.

All the best.

So I have to learn it by my self. I will post a video soon to get some critics.

I have some questions :

1-When you approach the bar, just before you squat down into position,where is your feet under the bar? I mean, when I dead lift, I set my feet underthe bar in a way that the distal part of my metatarse are under the bar. Thatway, my back isnt paralelle with the ground. Where do you place your feet tobe able to squat down and to keep your shoulders in front of the bar?

Mid-foot. Approach the barbell, don't squat down yet, and look down.The barbell should be aprox. mid-foot (middle of your feet's length).Look at the videos when I am just about to initiate the pull. Look at thebarbell and then at my feet (easy to see as the camera is angled). Thebarbell is aprox. on top of my mid-foot. Setting up like this will becomesecond nature but I recommend you to do as I outline until you get thehang of it: always look down to position the barbell before squattingdown.

2-Does it change something to have an explosive first pull? Does the speed ofthe bar in the first pull have an impact during the second pull? Or do I justbreak my form by pulling off to fast?

The barbell should be lifted in the first pull under control. Differentpeople use different speeds. The only rule is that the second pull shouldbe faster than the first pull because you will be accelerating the barbellmaximally when it passes knee height. breaking the barbell off the floorunder control also ensures you have correct pulling positions. A badfirst pull is ALWAYS a bad second pull.


www.manlycurls.com




12-02-2011, 09:54 AM



Just make sure you keep at it. It is a bit trickier to learn than squatting or deadliftingbut you don't need to have perfect technique. I have taught the power clean to manypeople, including teaching it online, with much success. You need enough technique tobe able to transfer optimal power to the barbell and avoid injury (namely the wristsand elbows when catching the barbell). Try to get feedback on your power cleans byother competent lifters or online by posting recorded videos.

Originally Posted by ocarinanoob

Thanks for this guide

I want to learn this lift on my own but it's difficult



other competent lifters or online by posting recorded videos.

I have also written even more in depth on the power clean here:

http://www.manlycurls.com/2011/09/ma...e-power-clean/

All the best.


www.manlycurls.com




12-12-2011, 06:59 PM



Can you critique my power clean form plz?

175 x 3



I see many flaws in my form but I dont know how to fix them. My ass goes up tooquick, I dont explode enought "through" my hips, I think I start the second pull tooearly the bar doesnt travel perfectly vertical, etc, etc, etc.

What can I do?

Also, can you suggest me a power clean routine? I cant back squat heavy or deadliftheavy(medical issue)....so the only thing I can focus on to increase my strength and beproud of is the powerclean. Unless, I dont know how to train to increase it. Actually, Ipower clean twice a week with a Ripptoe's kind of progression. I add 5 lbs every timeand when I fail I reset. Is there any supplement lift I can do to help? Other set/repscheme?

I have another question. Is it normal that powerclean tear my palms skin so cruely? Imean, Iv been able to pull 365 x 1 with no straps/chalks and my hand was okay. Now,when I powerclean (i use chalk), my skin ripped off. I had to take a week off cuz it wasbleeding and i didnt want to infect it. I guess Ill get use to it.



"Do not disturb a formula that is working well. The aim is to find the optimumintensity, volume and frequency of training that enables YOU to consistently addpoundage for a given exercise, and with wich produces growth."

-Stuart McRobert

12-14-2011, 12:13 PM



#10

Hi,

Your technique is not bad. The main problem I see is that you are doing the powercleanlike Rippetoe says, which is the NOT the way to do it, at least in the Olympic


Can you critique my power clean form plz?

175 x 3

I see many flaws in my form but I dont know how to fix them. My ass goes uptoo quick, I dont explode enought "through" my hips, I think I start thesecond pull too early the bar doesnt travel perfectly vertical, etc, etc, etc.

What can I do?

Also, can you suggest me a power clean routine? I cant back squat heavy ordeadlift heavy(medical issue)....so the only thing I can focus on to increase mystrength and be proud of is the powerclean. Unless, I dont know how to trainto increase it. Actually, I power clean twice a week with a Ripptoe's kind ofprogression. I add 5 lbs every time and when I fail I reset. Is there anysupplement lift I can do to help? Other set/rep scheme?

I have another question. Is it normal that powerclean tear my palms skin socruely? I mean, Iv been able to pull 365 x 1 with no straps/chalks and my handwas okay. Now, when I powerclean (i use chalk), my skin ripped off. I had totake a week off cuz it was bleeding and i didnt want to infect it. I guess Ill getuse to it.



like Rippetoe says, which is the NOT the way to do it, at least in the Olympicweightlifting circles (which are the guys you should be learning from). Last I recallRippetoe has powercleaned 275lbs (he hasn't competed in oly lifting), I did that 4weeks into doing powercleans at a lower body weight using the technique taught inOlympic weightlifting. Basically, don't actively jump! That is the main mistake you aredoing.

Let me give you my feedback:

- Initial positioning is good. Just make sure the elbows are OUT. Before pulling, rotateyour elbows out.

- You are making a good first pull (up to knee height) then you do the stupid "jumpingup" thing which Rippetoe says thus you are not triple extending correctly. What youhave to do is push your hips fast forward and shrug your shoulders up. Simple saidthan done, but it really is that simple.

- You are jumping back as a result of not doing the second pull correctly. Just do whatI said above and it will auto-correct on its own.

A power clean routine I would suggest, assuming no squats as in your case:

Work out how much you can power clean for 5 reps, this is now your 5RM. Do thefollowing routine:

Day 1: 10 sets of 3 with your 5RM (use same weight).

Day 3: 10 sets of 2 with your 5RM (use same weight)

Day 5: Work up to a 3RM in 6 sets. Then do 5 sets of 2 with your 5RM (use sameweight)

Everyday, you warm up with 3-5 sets ramping up to the work sets. If your 5RM is150lbs, on Day 1 you'd do:

Barbell x3, 90x5, 110x3, 135x3, then 10 sets of 3 reps with 150lbs. You have used 4warm ups sets and do 10 work sets.

Once you can do 10 sets of 3 reps on Day 1, throw in 10lbs more and repeat. Thentake a few weeks to complete 10 sets of 3 reps.

Do them fast and furious. You can get very strong on my routine. You have goodmotor patterns from what I see in the video, you just need to stop doing the jumpingthing and do a lot of power cleans as my routine suggests.

About the skin issue, use tape and tape your thumbs. Use chalk too but it is imperativeto tape your finger in callous-prone areas (e.g thumbs).

All the best.


www.manlycurls.com





will ever need


12-14-2011, 02:08 PM



#11

Thanks man!

This help me a lot! I cant wait to start working on that. I still have more questions

though

On day 5, what do you mean I work up to a 3RM in 6 sets? I try to set a new 3RM PRin 6 sets?

Is there any supplement lift I can do? What day can I do legs work out? Could I addsome front squat, lunges and leg press on day 3?

Where can I find the finger's tape? I guess I cant buy and use dock tape

Why should I add 10 lbs to the bar? Wouldnt be easier to add 5 lbs?

By working out fast and furious, I assume you mean I have to take short rest time?

Last question, what is your PR?

Last edited by Saintsqc; 12-14-2011 at 02:28 PM.



"Do not disturb a formula that is working well. The aim is to find the optimumintensity, volume and frequency of training that enables YOU to consistently addpoundage for a given exercise, and with wich produces growth." -Stuart McRobert

12-17-2011, 06:12 AM



#12

For the record, I will be soon elaborating in-depth to Saintsqc's questions above but, inthe meantime, I am still addressing any other questions/inquiries/concerns from otherbb.com members.

Please address them all through this thread so as to benefit everyone.

All the best.


www.manlycurls.com



www.manlycurls.com




12-17-2011, 07:10 AM

Join Date: Jul 2011Location: United StatesAge: 18Stats: 5'11", 152 lbsPosts: 360Rep Power: 49

smiley0926Registered User

#13

i really do not understand why so many people have a hard time doing this lift. But imust add that if your a more fit guy it will be so much easier because it's all aboutspeed. I'm weighing in at about 150-156 lbs and powercleaning 210+ i actually havetried to do 215 yesterday but i kept moving a bit to much forward and that caused meto fail. It is one of my favorite lifts, seeing these huge dudes in my gym class thatweigh around 170+ and can't even put up 185 lbs for powercleans.

Bench: 195 x1Squat: 290 x 1Deadlift: 405 x 1Powerclean: 230 x 1

12-17-2011, 12:45 PM

Join Date: Dec 2011Age: 22Posts: 1Rep Power: 0

BEASTPRegistered User

#14

a

a

Originally Posted by smiley0926

i really do not understand why so many people have a hard time doing this lift.But i must add that if your a more fit guy it will be so much easier because it's

all about speed. I'm weighing in at about 150-156 lbs and powercleaning 210+i actually have tried to do 215 yesterday but i kept moving a bit to muchforward and that caused me to fail. It is one of my favorite lifts, seeing thesehuge dudes in my gym class that weigh around 170+ and can't even put up185 lbs for powercleans.


i really do not understand why so many people have a hard time doing this lift.But i must add that if your a more fit guy it will be so much easier because it'sall about speed. I'm weighing in at about 150-156 lbs and powercleaning 210+i actually have tried to do 215 yesterday but i kept moving a bit to muchforward and that caused me to fail. It is one of my favorite lifts, seeing thesehuge dudes in my gym class that weigh around 170+ and can't even put up185 lbs for powercleans.





a

a

a

a

a

185 lbs for powercleans.









01-03-2012, 12:17 PM



#15


Thanks man!

This help me a lot! I cant wait to start working on that. I still have more

questions though

On day 5, what do you mean I work up to a 3RM in 6 sets? I try to set a new3RM PR in 6 sets?



I took the time to elaborate on your questions and you can find your email questionsposted on my Ask Rogelio section of my blog too!

Here it goes:

With regards to your first question (working up to a 3RM), on Day 3 you will work upto a max set of 3 reps on the power clean. This means you will take 5 sets to build upto a final sixth set with a weight that allows you to perform 3 complete reps. If youcan do 3 reps with 200lbs, a good progression would be:

95×3, 115×3, 135,3, 150×3, 175×3, 200×3

Remember to do a fet sets with the barbell alone and to stretch your upper arms andforearms prior to starting your sets.

On Day 1, you will increase the weight by 10lbs once you can do 10 sets with 3 repsbecause this will be your new weight with which to achieve, in a few weeks, a new 10sets of 3. Even if you can only get 10 sets of 1 repetition on the first day with thenewly added 10lbs, you will be able to add reps fast as the weeks go by and you getstronger, thus achieving 10 sets of 3 reps with an extra 10lbs will be a goal to achievein a few weeks (anywhere from 4 to 8 weeks). Five pounds is too little for an increasewith this purpose.

About your ability to do lower body exercises, I don’t know what your medical issue isbut if you can do front squats, you would generally too be able to do back squats.Having said that, if you can solely do those three lower body exercises (front squats,leg presses and lunges), you can still do some great work.

I would recommend you to do front squats two days and leg press once. So, do frontsquats on Day 1 and Day 3, while leaving leg presses for the lighter Day 2. On Day 1, Iwant you to work up to a heavy set of 3 reps in 6 sets, with the same set progressionas I have mentioned earlier for Day 3′s power cleans. The other front squat day, Day3, will see you doing 5 sets of 3 with your 5RM, so if you can do front squats with200lbs for 5 reps, use that weight to do your 5 sets of 3 reps. On Day 2, you will doleg presses, 3 sets of 15 reps. Do them nice and deep and anywhere from 1 to 2 minsbetween sets. Lunges will be your finishing exercise on Day 3 and you will do a set of20 reps, grab a pair of dumbbells and use good form; this exercise will be veryhumbling as a light weight will work your legs plenty.

Lastly, by fast and furious, I am talking about doing your power cleans explosively andlike you mean business. Many times you see people doing power cleans like they aredoing bicep curls, slow and casually. If you want to hoist big weights on the powerclean, you need to attack the weight and be aggresive: when your hands grip thatbarbell, your brain should switch on your “beast mode” and explode that freakingweight up like you were throwing a bag of peanuts. See the video below for how tocatch a power clean.

Is there any supplement lift I can do? What day can I do legs work out? CouldI add some front squat, lunges and leg press on day 3?

Where can I find the finger's tape? I guess I cant buy and use dock tape

Why should I add 10 lbs to the bar? Wouldnt be easier to add 5 lbs?

By working out fast and furious, I assume you mean I have to take short resttime?

Last question, what is your PR?



Rest anywhere from 2 to 3 minutes on your powercleans for Day 1 and 3 while 1 to 2minutes is enough for Day 2. The power clean has an added benefit of working yourcardiovascular system as it calls for all your body’s muscles to contract in some wayor another, thus making your heart work harder and also burn a ton of calories. Withthe rep/set protocols I have designed, those rest periods are optimal so do them asoutlined.

Incidentally, in our exchange of replies I saw your new power clean videos after havingstudied and applied my power clean tutorial. I have to say that the difference betweenyour power cleans prior to reading my tutorial when compared to how you arecurrently doing them is mind blowing. You have truly grasped the concepts of explodingup and, as you continue to practise the lift with the advice I have given you, I am100% sure you will be lifting some big numbers soon enough.

All the best.


www.manlycurls.com




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Join Date: Nov 2011Posts: 16Rep Power: 0

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01-09-2012, 11:46 AM

Join Date: Dec 2008Location: BC, CanadaStats: 5'7", 131 lbsPosts: 1,449Rep Power: 89

BrandyTKORegistered User

#18

Massively interesting. I have a million questions about this exercise as I have alwaysconsidered adding it into weight training routine and have no idea where to start. Hopeyou don't mind all my questions here:- Where do you start on this for weight? - Would it be best to start with just trying to manouver the bar and then work up toadding a bit more weight or do you need it weighted (minimally) from the beginning? - Do you think this is also an exercise that could be incorporated into a bodybuildingroutine? In otherwords, is it of benefit for bodybuilding?

Thanks for the info and great videos.

BrandyKicking the @*%$ out of fat, one day at a time!

Competition Thread 2009 - 2011: http://forum.bodybuilding.com/showthread.php?t=117554221&p=808044511#post808044511

01-10-2012, 07:23 AM



#19

Hiya BrandyTKO, let me go by parts!

Not a problem, I also answer questions here for bb.com readers, apart from in myblog.

I would suggest you to start with the empty barbell first. Once you have the barbellflying up fluidly (as shown in the videos) and you feel comfortable, go up in 10lbsincrements.

Originally Posted by BrandyTKO

Massively interesting. I have a million questions about this exercise as I havealways considered adding it into weight training routine and have no ideawhere to start. Hope you don't mind all my questions here:


- Where do you start on this for weight?



My suggestion is to start with the barbell alone. Make sure that you use an Olympic-type barbell (the 7ft ones with sleeves). If you don't have access to oneof thesebarbells, add 10-20lbs on each side of a conventional barbell. Keep practicing until youfeel confident that you are closely emulating the technique in the videos.

Yep! The power clean is a great exercise for fitness enthusiasts and bodybuilders alike.Not only does it target the body's most explosive muscle fibers (which are difficult totarget with conventional bodybuilding training) but it also allows for overloading thewhole body with big enough weights once one becomes familiarized with the lift. Thepower clean is a great exercise to develop muscle mass in the upper back, shoulders,glutes and hamstrings, pretty much all of the Posterior Chain is stimulated andhypertrophied. It also has a precious athletic component which, in my opinion, shouldnever be underestimated by a bodybuilder.

Thanks to you too for passing by. Feel free to subscribe to my Youtube channel as Iwill be uploading more technique videos on other lifts and more strength relatedmaterial. My background is in Olympic weightlifting so I teach all compound exercises.

If you still have questions, feel free to post them here so that others can too benefitfrom my replies.

All the best.


- Would it be best to start with just trying to manouver the bar and then workup to adding a bit more weight or do you need it weighted (minimally) from thebeginning?


- Do you think this is also an exercise that could be incorporated into abodybuilding routine? In otherwords, is it of benefit for bodybuilding?


Thanks for the info and great videos.


www.manlycurls.com




01-21-2012, 01:47 PM

GetHimABodyBagRegistered User

#20

Is catching the clean into a leg spread(like in your videos) bad form/bad habit? Does itmean you are not doing enough leg drive?I see alot of weightlifting coaches frown upon this...just curious, "football player clean"



Join Date: May 2008Age: 30Posts: 9,206Rep Power: 5352

Last edited by GetHimABodyBag; 01-21-2012 at 02:06 PM.

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01-21-2012, 04:59 PM

Join Date: Nov 2011Age: 16Posts: 89Rep Power: 100

kookies1Registered User

#21

good explanation thanks bro

01-23-2012, 06:05 AM



#22

I think you are getting confused. The leg splitting width (what you refer as leg spread)is not of relevant concern during the power clean so long as you satisfy the following 3factors:

- Feet are firmly planted on the floor when catching the barbell.- Knees are tracking the direction of the toes and are flared out.- The back remains almost vertical to the floor.

This width will be determined by leverages and leg lengths as well as flexibility andlifter's preference. In my case, the width that you see is the correct width and isactually not that wide (the angle of the camera makes it look wider). I satisfy all theaforementioned technique factors which ARE the cues to correct power cleantechnique.

Following on my case for the reader's benefit, my legs are long which means I have tosplit my legs relatively wide for power cleans, cleans, front squats, back squats,snatches and anything requiring squatting. I have trained with an international 77kgcompeting lifter who could power clean over 140kgs without splitting his feet, whereasI have trained with another international 85kg lifter who would power clean 160kgssplitting his feet wider than me and measuring 3 inches less in height than me; the legsplit is that differing in preferences.

The width at which the legs split should be left to the lifter's preference and weightliftingcoaches don't frown upon this. They frown upon not doing the three aforementionedtechnique factors, regardless of leg splitting width. The width of the leg split is a lifter'snatural preference and is regarded the same as elevating/jumping off the toes in the

Originally Posted by GetHimABodyBag

Is catching the clean into a leg spread(like in your videos) bad form/bad habit?Does it mean you are not doing enough leg drive?I see alot of weightlifting coaches frown upon this...just curious, "footballplayer clean"



natural preference and is regarded the same as elevating/jumping off the toes in thetriple extension; it is up to the lifter so long as the technique is good.

All the best.


www.manlycurls.com




01-23-2012, 06:07 AM



#23

My pleasure. I am glad that you and others have found it of benefit.

All the best.

Originally Posted by kookies1

good explanation thanks bro


www.manlycurls.com




02-03-2012, 10:10 AM

Join Date: Dec 2008Location: BC, CanadaStats: 5'7", 131 lbs

BrandyTKORegistered User

#24

Thanks for all the information. Will definately check out your website...like, NOW!

Is that the www.manlycurls.com site, or is there another link for the Youtube vids?

BrandyKicking the @*%$ out of fat, one day at a time!



Stats: 5'7", 131 lbsPosts: 1,449Rep Power: 89

Kicking the @*%$ out of fat, one day at a time!

Competition Thread 2009 - 2011: http://forum.bodybuilding.com/showthread.php?t=117554221&p=808044511#post808044511

02-03-2012, 11:35 PM

Join Date: Mar 2010Age: 23Posts: 80Rep Power: 0

123jimmyRegistered User

#25

thanks again

02-09-2012, 03:04 AM



#26

You are welcome.

Yes, if you go to www.manlycurls.com you will get all the stuff about the power clean.I get 5-6 emails from my readers every week on the power clean and sometimesanswer them in my blog too so you can read through my answers and learn more. Thevideos and Youtube account can also be found at my site.

All the best.

Originally Posted by 123jimmy

thanks again


Thanks for all the information. Will definately check out your website...like,

NOW!

Is that the www.manlycurls.com site, or is there another link for the Youtubevids?


www.manlycurls.com






02-09-2012, 11:02 AM

Join Date: Oct 2010Age: 20Stats: 5'8", 175 lbsPosts: 358Rep Power: 35

inforlawlzRegistered Miscer

#27

Just read all of it and i just want to say thanks for coming in here and sharing! I'mgoing to start practicing the power cleans now that i have a better understanding ofthe lift since i have no coach or anyone to teach me. Going to record it to see mytechnique.

thanks again

edit: Do you have an insight on why sometimes people that "know how to do powercleans" say that someone is doing "reverse curls" instead of the Power clean? I havebeen reading up and watching videos on this and this comes up quiet often.

"Either you run the day or the day runs you."-Jim Rohn

[rep back all]

02-14-2012, 09:25 AM



#28

Hi inforlawlz,

I am glad my advice was of help.

With regards to your question, doing a reverse curl is normally hinted at the individualusing his arms to pull the weight up. So when he initiates the lift, his arms engageactively and, instead of extending with a hip thrust (second pull), the lifter pulls theweight up as if it were an upright row.

I have more videos on my YT channel and more tips and advice on the power clean inmy blog. I have recently even written an article on Rippetoe's (wrong) power cleantechnique. Feel free to read my blog so as to learn more about the power clean andstrength training in general.

All the best.

Originally Posted by inforlawlz

Just read all of it and i just want to say thanks for coming in here and sharing!I'm going to start practicing the power cleans now that i have a betterunderstanding of the lift since i have no coach or anyone to teach me. Goingto record it to see my technique.

thanks again

edit: Do you have an insight on why sometimes people that "know how to dopower cleans" say that someone is doing "reverse curls" instead of the Powerclean? I have been reading up and watching videos on this and this comes upquiet often.




www.manlycurls.com




02-20-2012, 10:57 AM

Join Date: May 2011Age: 37Posts: 53Rep Power: 1

feebslayerRegistered User

#29

Great post bro

02-22-2012, 01:15 PM

Join Date: Oct 2010Age: 20Stats: 5'8", 175 lbsPosts: 358Rep Power: 35

inforlawlzRegistered Miscer

#30

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 topractice this more often now. Subscribing to your channel great stuff!

Originally Posted by ManWithCurls

Hi inforlawlz,

I am glad my advice was of help.

With regards to your question, doing a reverse curl is normally hinted at theindividual using his arms to pull the weight up. So when he initiates thelift, his arms engage actively and, instead of extending with a hip thrust(second pull), the lifter pulls the weight up as if it were an upright row.

I have more videos on my YT channel and more tips and advice on the powerclean in my blog. I have recently even written an article on Rippetoe's (wrong)power clean technique. Feel free to read my blog so as to learn more about thepower clean and strength training in general.

All the best.

"Either you run the day or the day runs you."-Jim Rohn

[rep back all]



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The Power Clean - The Ultimate Tutorial to Learning It Fast! - Bodybuilding

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