How much are you power cleaning?

Jeff92se
Jeff92se Posts: 3,369 Member
edited December 2024 in Fitness and Exercise
Anyone do these? I've started them about 4 months ago. I don't push it but I do 3-4 sets of 135lbs for reps of 6. Then do an overhead press on the 6th rep.

Replies

  • cmay89
    cmay89 Posts: 337 Member
    power cleans are some of my favorites as far as lifts go. 1RM at 170lbs however i can do 135lb power clean and jerks 30 times in about 9 minutes (CrossFit WOD "Grace") typical female weight for that is 95# (guy's weight is 135#) and my girl weight time is 2:54

    like I said, it's one of my favorites :happy:
  • HollyMac20
    HollyMac20 Posts: 259 Member
    My 1RM max is 175# in a competition. I did 160# last week for 3 reps. Last time I did Grace I used 115# for the 30 reps and my time was 7:30 +/-
  • Six6xiS
    Six6xiS Posts: 47 Member
    This is probably my least favorite lift. I have never done a 1RM for this, but last workout was 165lbs for 3 sets of 5.
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    power cleans are some of my favorites as far as lifts go. 1RM at 170lbs however i can do 135lb power clean and jerks 30 times in about 9 minutes (CrossFit WOD "Grace") typical female weight for that is 95# (guy's weight is 135#) and my girl weight time is 2:54

    like I said, it's one of my favorites :happy:

    I don't go down to a semi squat when I finish my power clean. Can you post a video of how you typically do it?
    I just lift and shrug it up to about shoulder level and flip my hands under the bar to finish the clean. I barely bend my knees. I also don't bump the bar on my thighs when I tippy toe to help the bar up. Probably two very important things I'm NOT doing.
  • cmay89
    cmay89 Posts: 337 Member
    I haven't ever videotaped myself doing a workout haha. I do know however that I barely squat if at all, but my legs come out further than they started out. So they go from under my hips to about under my shoulders. I have had difficulty training myself to bump the weight on it's way up with my thighs. Coach Burgener has FANTASTIC videos on form that I watch over and over on the CrossFit website under the exercises and demos page. I remember watching a video of Katie Hogan (super strong CrossFit competitor) and Becca Voight (3rd place in last years CrossFit Games) and they kept emphasizing "fast elbows" suggesting that as the weight is coming up, the speed with which you get the your elbows from the back of the bar to the front of the bar really makes a huge difference in completing the lift.

    I find that I still have a long way to go until I have amazing form, but every tweak I make to my current form results in an increase in my max and makes power cleans much easier in WODs that incorporate them
  • dane11235813
    dane11235813 Posts: 682 Member
    this is a very hard exercise to do with perfect form....or even decent form

    i got up to 225 lbs for a 1RM, but i started dating a trainer and she's a certified olympic lift teacher and she broke down my form and showed me how horrible it was.
    i was basically doing everything based on strength when this is actually a very technical lift.
This discussion has been closed.

Categories