Who is doing powerclean in here?

Vlad · #1 02-26-2006, 09:17 PM

Yo, Been a while since I posted.

Lately I've been doing a lot of weird, at least for me, exercises - overhead squats, sumo-deadlift and a lot more.

Just "pumping" is not enough any more, now I want to drastically improve my CNS to tap into new growth possibilities.

Anyway, I did my first powerclean session a week ago and I really liked the movement, can't believe I actually left it out of my program before. I went up to 180 pounds (this was my first time).

What I want to know is:

- How much do you "explode?
- How long have you been practising this exercise?
- If you are a cute girl, PM me your tel# [img]/forum/images/graemlins/wink.gif[/img]

Mavrick · #2 02-26-2006, 09:20 PM

i do powercleans..ive been doing them sence f/b ended this year, around 2+ months i guess, i explode pretty fast, if i ever come to a stand still, its really hard for me to flip the bar, or get under it, so i do the motion as fast as possible..sorta starting off in a crouching postion and just bolting up from there. i like doing them but i havent really had time to..gonna start doing them though!

what does overhead squats do for you?

Vlad · #3 02-26-2006, 09:23 PM

[ QUOTE ]

what does overhead squats do for you?

[/ QUOTE ]

Works core muscles as well as a lot of other "stabilizing" muscles. After these and a couple of other movements I was sore in places I thought never existed lol.

Mavrick · #4 02-26-2006, 09:29 PM

Awsome!, ill have to try that out! so...its like doing standing millitary press, but then squating down right? srry for the hijack...just curious!

ryancostill · #5 02-26-2006, 09:29 PM

Overhead squats are one of the most difficult exercises you will ever do!! Well done vlad on incorporating them into your training program. I just did them today at the end of my snatch session. 70kgs for doubles. (80kg OH squat is my PB).

As for the cleans... I did power cleans for about a year or so but have been doing full cleans for the last 12 months. If you really want to tax your CNS I highly recommend switching to full cleans! You will be using more weight and the speed you need to get under the bar demands so much muscle activation so quickly.

Is olympic weightlifting calling you Vlad?

Mavrick · #6 02-26-2006, 09:31 PM

haha i know what none of this is!, is a full clean like a snatch?

ryancostill · #7 02-26-2006, 09:47 PM

No, a "full" clean is when you receive the bar across the clavicle in the full squat position. In a full clean you pul the bar upwards explosively only about as high as the bellybutton (or a bit higher - depends on your efficiency as a lifter) and drop all the way underneath the bar, in a full squat position. You then rise out of that position as in a front squat.

In a power clean you do not get as far under the bar and use the arns more to muscle the weight upwards. The full clean is more efficient and resultantly you can handle more weight in the full clean. It is also much more taxing on the CNS and generates greater power outputs.

Vlad · #8 02-26-2006, 09:47 PM

[ QUOTE ]
Overhead squats are one of the most difficult exercises you will ever do!! Well done vlad on incorporating them into your training program. I just did them today at the end of my snatch session. 70kgs for doubles. (80kg OH squat is my PB).

As for the cleans... I did power cleans for about a year or so but have been doing full cleans for the last 12 months. If you really want to tax your CNS I highly recommend switching to full cleans! You will be using more weight and the speed you need to get under the bar demands so much muscle activation so quickly.

Is olympic weightlifting calling you Vlad?

[/ QUOTE ]

Thanks for the tip. I tried full-cleans as well, but I messed up my RC after my last power-cycle where my benchpress went up by a whooping 50 pounds...(yes, I did not train RC^^ I was counting on a 20 pounds increasment) [img]/forum/images/graemlins/wink.gif[/img]. so military presses is not my favourite exercise right now. So now 2 weeks of RC strengthing and stretching awaits.

Haha, nee..it's not calling on me, I just want to have a healthy and efficient body. Not a pile of unfunctional muscles [img]/forum/images/graemlins/wink.gif[/img]

ryancostill · #9 02-26-2006, 09:53 PM

Well, I have to say since I switched almost exclusively to olympic weightlifting training about 1 year ago my body feels fantastic. I have never been so flexible, functional, strong and as explosive as I am now!

Another tip for the OH squat: make sure your arms are fully locked out and internally rotated at the shouler. This will make the arm rigid and strong. Also make sure the bar is positioned just over the very back of the head. This will give you more stability than if the bar were over the middle or front of the head.

Vlad · #10 02-26-2006, 09:55 PM

[ QUOTE ]
Well, I have to say since I switched almost exclusively to olympic weightlifting training about 1 year ago my body feels fantastic. I have never been so flexible, functional, strong and as explosive as I am now!

Another tip for the OH squat: make sure your arms are fully locked out and internally rotated at the shouler. This will make the arm rigid and strong. Also make sure the bar is positioned just over the very back of the head. This will give you more stability than if the bar were over the middle or front of the head.

[/ QUOTE ]

Thanks.

My body looks sick during overhead squats! Every muscles is at work. Love it.