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Looking for alternate lift in place of Power Cleans

engian
engian Posts: 70 Member
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I have a few chronic biomechanics issues that I deal with when lifting and when doing Power Cleans as part of beginning Starting Strength my plantar fasciitis really flares up. Big time. I've been getting PT for the plantar fasciitis (Graston technique) and it has been steadily helping in reducing my heel pain....except for the days I do Power Cleans. That dynamic lift/jump/spring action really seems to overload my heel. So I am looking for alternate suggestions to the Power Clean. My PT has given me a kind of glute/hamstring exercise to do in lieu of the PC but it doesn't feel like I'm getting much of a workout of it.

I really like deadlifts but they take their toll - I'm on a schedule where I do them only every fourth workout.

Thanks in advance,

Elia

Replies

  • jwdieter
    jwdieter Posts: 2,582 Member
    Could sub in Upright/Pendlay Rows.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    I don't think any one exercise will replace it. Not to try to over simplify, but isn't power clean just sortof a combination of shoulder shrug+upright row+calf raise? You could do shoulder shrugs and upright rows and then decide if you can do calf raises or not, based on your injury.
  • cajuntank
    cajuntank Posts: 924 Member
    Will second the rows sub as Power Cleans are programmed in Starting Strength due to mostly the originators of the program dealing with football players and trying to drive power. It takes more power to do Power Cleans than you have to produce doing a heavy Deadlift due to the overall distance the bar has to travel for the exercise. Classically, rows are the traditional substitute for the Power Clean as it is a more technical lift (Power Cleans) and thus harder to learn comparatively. Power cleans do drive better progress on Deadlifts though as the two are closely tied due to overall movement, but the exercise selection is to hit the upper back and rows will do just that for sure.
  • engian
    engian Posts: 70 Member
    Jwdieter,

    Thanks! I'm going to add the rows to my routine and see how it goes.

    FromHereOnOut,

    It is the dynamic springing off of the feet which causes the problem with my PF. I'm going to try the rows and see how it goes. My PT had given me calf raises and lowers to both strengthen my calves and provide extension/stretching of the calf and PF on the down movement. I'm adding them in on my non-deadlift and non-power-clean (now rows) days. Those days also include accessory exercises of roman chairs and pull-ups and chin-ups.

    Canuntank,

    I got the impression from book (3rd ed.) that the power cleans were for explosive power and how it relates to sports. There is even a quote in the book by some trainer (not Mark Rippetoe) to the effect of 'if I could only train my athletes with one lift/exercise it would be power cleans' [my paraphrase]. I'm adding the rows to my routine and will report back. I'm hoping that my PF gets under control enough for me to add the power cleans. I like the lift - just not what it does to that tendon in my foot.

    Elia
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Seconding (or is it thirding) the rows. A lot of routines could do with horizontal rows being added in any event.
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    If you aren't training for a sport power cleans aren't terribly important. You'll get far more utility subbing in some horizontal and vertical pulling - i.e rows and chin/pull ups. These are better for balancing the pressing you do and will keep the shoulders healthier in those prone to issues.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    ^I agree, but will add that if you have known biomechanical issues, you should be working to correct those as well to prevent future injury
  • engian
    engian Posts: 70 Member
    Bostonwolf,

    I'm not sure if you were referring back to my original post...if so -- Some I am working on fixing (the plantar fasciitis), some I have no further / other solution for (the medial meniscii tears have been cleaned up as much as possible), and the hernia issue seems to be in 'remission' thanks to the lifting (as is the knee discomfort). In the past I had thought about having the hernia repaired, but now that doesn't appear necessary.

    Compound lifts = strong medicine. :)

    Elia

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