Power Cleans
Fiesty1006
Posts: 95 Member
I went back 11 pages - and didn't see this topic... So... forgive me if I overlooked it.
In my Google mania today, I came across a comment from Rippetoe that he despises Barbell Rows - and suggests that people should be doing Power Cleans... and that we're missing out if we don't.
I know Power Cleans are not part of the SLs program... And I'm a little scared of them... But thinking of giving it a shot on Friday instead of Barbell Rows. They look a tad technical... But I'm mostly worried about my knees from the jumping... But I despise Barbell Rows.
Is anyone here doing Power Cleans instead of Barbell Rows?
In my Google mania today, I came across a comment from Rippetoe that he despises Barbell Rows - and suggests that people should be doing Power Cleans... and that we're missing out if we don't.
I know Power Cleans are not part of the SLs program... And I'm a little scared of them... But thinking of giving it a shot on Friday instead of Barbell Rows. They look a tad technical... But I'm mostly worried about my knees from the jumping... But I despise Barbell Rows.
Is anyone here doing Power Cleans instead of Barbell Rows?
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you shouldn't be doing barbell rows on SL5x5, you should be doing Pendlay rows, but you could certainly sub in power cleans instead. I prefer the Pendlay rows in terms of effective strength and the ability to really focus on your back instead of a myriad of other things to focus on with a power clean, but power cleans are a lot less trouble to set up properly (since you don't have to do anything to get the bar to the right height).
do whichever you like best, but not the traditional barbell rows that tire out your arms and hands and leave you with a less effective back workout.0 -
Im doing Pendlay Rows... I just called it the wrong thing. I didn't realize the difference until you said that. So, I googled it.
I'm going all the way to and from the floor to my chest with each rep... Like this: http://stronglifts.com/how-to-master-barbell-row-technique/ .
At least, that what I'm trying to do. I am terrible at them... especially in the last set. I thought Power Cleans might be a little more fun...0 -
At least, that what I'm trying to do. I am terrible at them... especially in the last set. I thought Power Cleans might be a little more fun...
I do power cleans 2x/week and Pendlays 1x/week.
No rule written you can't do both and alternate ... :flowerforyou:0 -
Ripp explains how to properly do rows in his Starting Strength book. He does replace rows with power cleans in his program. He then goes on to explain that rows are basically just an assistance exercise. He believes power cleans are a more important exercise than barbell rows and he is very aware of this difference in opinion by Mehdi and the stronglifts program.
I don't even do the rows anymore now, but since changing over to Rippetoe's program, all of my lifts are pretty strong except for the power clean.
Since we are on the subject, check me out doing clean and jerks. I recorded this video today.
http://www.youtube.com/watch?v=zFwUgfLBLxQ&feature=youtu.be
I still don't think the form is ideal.0 -
I understand what both bring to the table, and that's why I do both.
I like rows for their effectiveness when it comes to middle/upper back muscle strength.
I like cleans for teaching me explosiveness with heavy weights. It's "olympic lifting lite" basically.
They both have their benefits and I don't see why it has to be an either/or situation, personally.
At least that's my opinion.0 -
Since we are on the subject, check me out doing clean and jerks. I recorded this video today.http://www.youtube.com/watch?v=zFwUgfLBLxQ&feature=youtu.be
I still don't think the form is ideal.
See... That looks like a lot of fun... Except the jerk part... :-)I understand what both bring to the table, and that's why I do both.
I like rows for their effectiveness when it comes to middle/upper back muscle strength.
I like cleans for teaching me explosiveness with heavy weights. It's "olympic lifting lite" basically.
They both have their benefits and I don't see why it has to be an either/or situation, personally.
At least that's my opinion.
Question for both of you: Do you do 3x5 or 5x5 or 1x5 for Power Cleans? I know Rippetoe's program is 3x5...
I do like the idea of alternating... to get the benefit of both. You said 2x/week PowerCleans and 1x/week Rows. Are you just adding Power Cleans on to Workout B?
I don't necessarily care about explosiveness though. Strength training is purely an attempt to maintain LBM for me... Gaining strength along the way is a plus.0 -
I don't necessarily care about explosiveness though. Strength training is purely an attempt to maintain LBM for me... Gaining strength along the way is a plus.
I am just like you on this score! (I'm also worried about my knees too! :laugh: )
I can see where explosive strength is good in a practical sense, though. Like to help with sprinting from a standstill when a tornado is coming your way. Or you see something teetering on falling over and you leap to catch it and save it... maybe your toddler!!!
So I have toyed with the idea of switching over to SS. Especially as 5X5 starts to take longer and longer time-wise, that 3X5 with powercleans looks like more fun and less time.
On the other hand, I've always been of the mindset that if I *hate* doing something, that probably means that I need to do it more, not less.
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Question for both of you: Do you do 3x5 or 5x5 or 1x5 for Power Cleans? I know Rippetoe's program is 3x5...
It's actually 5x3 for power cleans, and that's what I do.
I'm not doing Stronglifts but a homebaked 3x5, and I don't do A/B alternate but rather a static program that's the same every week. I actually do power cleans and rows both on my non-deadlift days (Thursdays). I dislike rows so I do them once a week, and I do power cleans that day also as an alternate to deadlifts (both those lifts assist each other which is why SS has you alternate them). I do squats, benches and OHP every workout, and deadlifts twice a week (Tues and Sat).
Probably sounds more convoluted than it actually is. :laugh:
This is the Starting Strength Novice routine:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
Workouts A and B alternate on 3 non-consecutive days per week.
There are actually several SS versions that you can look at here:
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs0 -
Since we are on the subject, check me out doing clean and jerks. I recorded this video today.http://www.youtube.com/watch?v=zFwUgfLBLxQ&feature=youtu.be
I still don't think the form is ideal.
See... That looks like a lot of fun... Except the jerk part... :-)
It is a lot of fun. ESPECIALLY the jerk part. :happy: There are a couple ways to do it though. The split jerk is more popular. The other way is the power jerk where you don't split your legs. I may even use the two ways interchangeably sometimes. The whole thing ends up feeling like a very intense cardio workout.0 -
So I have toyed with the idea of switching over to SS. Especially as 5X5 starts to take longer and longer time-wise, that 3X5 with powercleans looks like more fun and less time.
On the other hand, I've always been of the mindset that if I *hate* doing something, that probably means that I need to do it more, not less.
I'm toying with the idea as well. I agree that it probably means I need to do pendlays more too... :-) But I can't seem to get them right. I know I'm not using my back muscles because it's my arms that prevent me from correctly finishing the last few reps in my last set or two. I don't think I'm going to completely abandon them though. Dani's idea on alternating seems like a good one. I'm thinking that I'll alternate PowerCleans and Pendlays each session... or maybe do 3x3 Power Cleans and 2x5 Pendlays... Or add PowerCleans to DL day... I'm not sure yet... lol. But after doing PowerCleans last night, I must have them in my routine. :-)The whole thing ends up feeling like a very intense cardio workout.
I tried PowerCleans last night with the bar only... And it WAS fun. :-) And it got me sweating again quickly... The intense cardio feel is part of what attracted me to them. I'm pleased so far. MH videoed me... I think I did ok. It was nice to do something different too.0 -
LOVE powercleans... put enough weight on that bar and you won't have any liftoff with your jump... its not even really a jump but a transfer or power from the legs to the hips to the shrug... if its heavy enough your heels just come up a little.
cleans and pullups have done wonders on my back!0
