Just did powercleans to a squat then to an over head press
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JeffseekingV
Posts: 3,165 Member
My abs feel destroyed today. Why? 4 sets of 6 and I can hardly breath after each set. with only 95lbs. Geez
I usually quat 275lbs for reps of 3-4 and dead 315 for sets of 2-3.
Must be becase the weight is over on the front, requiring more core control?
I usually quat 275lbs for reps of 3-4 and dead 315 for sets of 2-3.
Must be becase the weight is over on the front, requiring more core control?
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No one does these?0
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yep, I do them as part of My Friday routine. I dont do it with a lot of weight either (90-100lb) but they do destroy you, that's why I love them!
I dont mind the squat part of the movement, but thats probably because I regularly do front squats. I actually struggle with the clean as much as anything.
The whole thing together is an awesome core workout though, I always feel it activating more when I front squat than a regular back squat, and this movement just keeps them fired up the whole time.0 -
Front squat will definitely activate the core more so than back squat. Also makes it a lot harder to keep you're shoulders up and back.
I do a variety of bb complexes. Normally, lower weight for higher reps. They are awesome for grip strength as well.0 -
yep, I do them as part of My Friday routine. I dont do it with a lot of weight either (90-100lb) but they do destroy you, that's why I love them!
I dont mind the squat part of the movement, but thats probably because I regularly do front squats. I actually struggle with the clean as much as anything.
The whole thing together is an awesome core workout though, I always feel it activating more when I front squat than a regular back squat, and this movement just keeps them fired up the whole time.
I do powercleans on squat and dead day. Using 135lbs, I can clean it to my chest easy and on the 8th rep, I'll press it over my head. ie.. once per 8 reps. No quat. Not a problem.
But using 95lbs, doing a clean to a squat to an overhead press, I die. But the squat seems to be the hard part. Although I squat 275lbs for reps. I must work on my technique as I rarely do front squats.0 -
Powercleans are a explosive movement, which is why you're meant to train them in the 3-5 range. If you're doing a powerclean, and then pressing it, then yeah, thats going to be a taxing complex. You probably feel the front squats more because its in the middle of two fatiguing movements. I do all these movements, but on different days!0
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I do the powerclean to squat/press on a seperate day to help with the technique, strength and endurance. Just didn't expect it KILL me with such little weight.
I had to lie down on the bench after. hahaha0 -
I dont understand what excercise you're actually doing. The title suggests you're doing one giant compound of Powerclean, front squat, then press? Regardless, i'd suggest its doing Powercleans in sets of 6. Drop them to 3s and just do more sets0
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I dont understand what excercise you're actually doing. The title suggests you're doing one giant compound of Powerclean, front squat, then press? Regardless, i'd suggest its doing Powercleans in sets of 6. Drop them to 3s and just do more sets
Correct. But on leg day I also do a powerclean to over head press (minues the front squat).0 -
Great exercise, just as a point of clarification, you're not doing a powerclean, into a squat... you're just doing a squat-clean, by definition a powerclean is a clean without the squat part...
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I'm kind of confused on what you're doing. But I think I do something similar. Either way. The bar starts on the floor and it ends with the bar above my head. (well, it still has to come back down).
Yes, it kicks your *kitten*. In fact, there was a time when the only time I could lift was 20 minutes over my lunch hour. To make the most efficient use of my time I would do a set 10-8-6-4 of power clean, one other lift and leave. I only do them once or twice week now depending on which rotation I'm doing.0 -
look up Bear Complex - FTW.0
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I'm kind of confused on what you're doing. But I think I do something similar. Either way. The bar starts on the floor and it ends with the bar above my head. (well, it still has to come back down).
Yes, it kicks your *kitten*. In fact, there was a time when the only time I could lift was 20 minutes over my lunch hour. To make the most efficient use of my time I would do a set 10-8-6-4 of power clean, one other lift and leave. I only do them once or twice week now depending on which rotation I'm doing.
Starting from a deadlift position and the bar on tehe ground, I'll pick up a bar loaded with either 25s, 35s or 45s and lift it to a front squat position. Peform the front squat and then finish it with an overhead press.0 -
I'm kind of confused on what you're doing. But I think I do something similar. Either way. The bar starts on the floor and it ends with the bar above my head. (well, it still has to come back down).
Yes, it kicks your *kitten*. In fact, there was a time when the only time I could lift was 20 minutes over my lunch hour. To make the most efficient use of my time I would do a set 10-8-6-4 of power clean, one other lift and leave. I only do them once or twice week now depending on which rotation I'm doing.
Starting from a deadlift position and the bar on tehe ground, I'll pick up a bar loaded with either 25s, 35s or 45s and lift it to a front squat position. Peform the front squat and then finish it with an overhead press.
When you say "pick up the bar" I assume you mean that you actually clean the bar?? Otherwise there is no clean in that at all. Assuming you are doing a clean to get it into rack position, are you landing into the squat or doing the squat as a separate move after you clean it?
A full clean (like in the olympics) you land into the squat. If you are doing a power clean and then a separate front squat, that is a great preparation for moving into a full clean in the future. Also if you are doing a strict press at the end, that will generally limit the weight you can clean as you will likely eventually be able to clean more than you can strict press. It might be worth learning a jerk or a split jerk. This will allow you to get more weight on the bar and still complete the whole movement. It won't be long and you'll be doing a proper olympic clean and jerk 0 -
look up Bear Complex - FTW.
I love the look of this WOD, totally my style... no running, no gymnastics, all lifting 0 -
I'm kind of confused on what you're doing. But I think I do something similar. Either way. The bar starts on the floor and it ends with the bar above my head. (well, it still has to come back down).
Yes, it kicks your *kitten*. In fact, there was a time when the only time I could lift was 20 minutes over my lunch hour. To make the most efficient use of my time I would do a set 10-8-6-4 of power clean, one other lift and leave. I only do them once or twice week now depending on which rotation I'm doing.
Starting from a deadlift position and the bar on tehe ground, I'll pick up a bar loaded with either 25s, 35s or 45s and lift it to a front squat position. Peform the front squat and then finish it with an overhead press.
When you say "pick up the bar" I assume you mean that you actually clean the bar?? Otherwise there is no clean in that at all. Assuming you are doing a clean to get it into rack position, are you landing into the squat or doing the squat as a separate move after you clean it?
A full clean (like in the olympics) you land into the squat. If you are doing a power clean and then a separate front squat, that is a great preparation for moving into a full clean in the future. Also if you are doing a strict press at the end, that will generally limit the weight you can clean as you will likely eventually be able to clean more than you can strict press. It might be worth learning a jerk or a split jerk. This will allow you to get more weight on the bar and still complete the whole movement. It won't be long and you'll be doing a proper olympic clean and jerk
I used to pick up the bar into the standing position and then squat. but I'm learning to pick up the bar into the squat position. Finish the squat. Then press up over my head. Seperate motion. Some assistance but not much.
I'm pretty sure I could clean more than I could press as I do alot of squats and deads already but it would be close. I think I could probably overhead press 185lbs with assistance. And I think I could clean that much. But I haven't tried to do that much as it would be a 1 rep thing0 -
I'm kind of confused on what you're doing. But I think I do something similar. Either way. The bar starts on the floor and it ends with the bar above my head. (well, it still has to come back down).
Yes, it kicks your *kitten*. In fact, there was a time when the only time I could lift was 20 minutes over my lunch hour. To make the most efficient use of my time I would do a set 10-8-6-4 of power clean, one other lift and leave. I only do them once or twice week now depending on which rotation I'm doing.
Starting from a deadlift position and the bar on tehe ground, I'll pick up a bar loaded with either 25s, 35s or 45s and lift it to a front squat position. Peform the front squat and then finish it with an overhead press.
When you say "pick up the bar" I assume you mean that you actually clean the bar?? Otherwise there is no clean in that at all. Assuming you are doing a clean to get it into rack position, are you landing into the squat or doing the squat as a separate move after you clean it?
A full clean (like in the olympics) you land into the squat. If you are doing a power clean and then a separate front squat, that is a great preparation for moving into a full clean in the future. Also if you are doing a strict press at the end, that will generally limit the weight you can clean as you will likely eventually be able to clean more than you can strict press. It might be worth learning a jerk or a split jerk. This will allow you to get more weight on the bar and still complete the whole movement. It won't be long and you'll be doing a proper olympic clean and jerk
I used to pick up the bar into the standing position and then squat. but I'm learning to pick up the bar into the squat position. Finish the squat. Then press up over my head. Seperate motion. Some assistance but not much.
I'm pretty sure I could clean more than I could press as I do alot of squats and deads already but it would be close. I think I could probably overhead press 185lbs with assistance. And I think I could clean that much. But I haven't tried to do that much as it would be a 1 rep thing
Sounds like you are doing really well. As your full clean technique gets better, you'll be able to clean more. The quicker and lower you get under the bar, the less you have to lift it off the ground. If your squat is strong it will get you back up again. If you start having trouble with the press, try a split jerk. Apart from being more efficient, I just think they're fun 0 -
Yeah, I'm getting better at it. I MIGHT be able to overhead 185lbs but not sure how to get it back on the ground w/o making a HUGE noise. I'm at the Y, they tolerate my deads and light powercleans but at that weight, it's hard to let down gently
anyway, that weight ain't going to happen for awhile.0 -
Yeah, I'm getting better at it. I MIGHT be able to overhead 185lbs but not sure how to get it back on the ground w/o making a HUGE noise. I'm at the Y, they tolerate my deads and light powercleans but at that weight, it's hard to let down gently
anyway, that weight ain't going to happen for awhile.
I work out at two different Y's and have never had anyone say anything to me about "not gently" setting things down, and I know PT Staff has been there when I've been doing deads or "my" power clean.
I was taught in HS that the "power clean" was taking the bar off the ground and getting it above your head as fast as possible. (no stopping for a front squat seems to be the only difference between this and what your were doing.) That's what I've been doing once a week. I maxed out at 185 about a month ago. I guess I need to read up on all these terms, the jargon is different from place to place.
I did one set of Bear Complex this morning at 65 lbs just to see how the movement felt. I need to read up more on the front squat, but I think I'm going to work in this Bear Complex into the routine. It's my kind of lift.0 -
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If you're abs are really buring it could be that your core is underdeveloped. It is also possible that your calves are too tight and you are leaning too far forward as a result. I would look into some stretches for the calves, ankles and hip flexors as well as do more front squats and/or snatch-gripped overhead squats.0
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It was my first time doing them. Since then, my technique has gotten a bit better so my core isn't nearly as taxed as the first time. But good call on the stretching0
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I hardly ever do cleans any more. I used to lift competitively though. When I did I wore specialized shoes that had a bit of a heel to them. The reason was to compensate/prevent your heels from coming off the ground. A drill you can do to improve your form is to start with just a barbell. Begin the lift in a position where your shoulders are already shrugged and you are on your toes. From that position practice dropping under the bar and catching it on your shoulders while you are squatting underneath it.0
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Are you using bumper plates?
If you are, who cares about the noise.
If you're not, you probably shouldn't go too close to the limit cleaning or snatching, because it's not fair to abuse the equipment if you miss.0 -
The plates aren't exposed metal. But rubber.0
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I've been doing something similiar, what ever the term is. Bar from floor to chest to overhead.
Been finding it difficult to progress though - can deadlift and overhead press, but the lift to chest is what I have been failing at when adding more weight. Got to 60kg now, but constant failing to lift to chest and therefore being able to progress has really put me off.
Maybe going to try same exercise with dumbells0 -
Your technique is most likely what is causing you not to progress. Here is a pretty good video to demonstrate the technique. The key things he said are to turn your elbows out so you are thrusting from the quads and hamstrings and to keep your elbows up in the top position. One thing that wasn't mentioned is that you shouldn't be swinging the bar outward as you go from around the waist to trying to catch it at the top. The bar should follow a straight line from the floor to your shoulders. The key is to move your body so that you can catch the bar. Not to move the bar so that you can position it to land where you want it on your shoulders.
http://www.youtube.com/watch?v=XDxK_8iX__U 0
http://www.youtube.com/watch?v=L6SjuAOjMEk
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