As best I can tell, there seem to be four basic ways to clean an axle to the shoulders.
Double-overhand to the shoulders
Double-overhand to the belly, double-overhand to the shoulders
Mixed grip to the belly, double-overhand to the shoulders
Mixed grip to the shoulders (Svend Karlsen, but also used by Mark Philippi)
And a hybrid zercher-like version used by Glenn Ross.
I have a somewhat unofficial goal right now to work up to a heavy axle clean and [push] press for reps. I’m trying to make some initial decisions as far as which type of clean to focus on, and how to train for it.
Because of the non-rotating collars and the wide grip, I’m thinking it’s best to focus on one or both of the mixed-grip options, and then to separately address the from the floor, the hip extension and the clean from the hang.
I was wondering your thoughts on which to use, which to train for (all of them?), and how to generally approach it?
Svend Karlsen demonstrating the options around 1:20
The best one to use (unless you are a very good olympic lifter) is gonna be mixed grip to the stomach then overhand to the shoulders, thats what most people use when the weights get heavy.
[quote]PJS2010 wrote:
The best one to use (unless you are a very good olympic lifter) is gonna be mixed grip to the stomach then overhand to the shoulders, thats what most people use when the weights get heavy.[/quote]
I agree 100%. Most of the amateur strongmen that I’ve seen use that option.
Thanks for the answer. I figured that would probably be the case. I think my real concern is that I don’t really have a stomach to use as a shelf (Savickas makes great use of his).
Besides actually doing the lift itself, any suggestions on how to train for it?
[quote]LoRez wrote:
Thanks for the answer. I figured that would probably be the case. I think my real concern is that I don’t really have a stomach to use as a shelf (Savickas makes great use of his).
Besides actually doing the lift itself, any suggestions on how to train for it?[/quote]
You can compensate the lack of a big stomach by using a thick powerlifting belt worn fairly high and putting a folded towel between the belt and your stomach
I would do 3 pressing workouts a week.
Workout 1
Axle clean and strict press 5 sets of 3-5 reps using the double progression technique (when you can complete all 5 sets for 5 reps, add weight. If you can’t get 5s for all the sets keep the same weight at the next session)… only do one clean then your pressing reps
Axle clean 5 sets of 3-5 reps using the double progression
Workout 2
Axle clean and push press 5 sets of 3-5 also using the double progression. Only do one clean then your pressing reps
Zercher deadlift (bar starts on the floor for every rep… deadlift it, put it on your upper thighs, squat down resting the bar on your legs, put your arms under and stand up) 5 sets of 3-5 using the double progression.
Workout 3
Axle press combo (take the axle from racks)… use the weight you used for your strict presses on workout 1. Do 4-6 reps of strict presses, then continue the set switching to push presses until you can’t get more reps. Do 3-4 sets
Axle clean combo … use a weight that you can do 4-6 double hands to shoulders with (with the axle) do those 4-6 power cleans then switch to your regular axle clean technique and do rest to failure.
To that I would add one day focused on deadlifts and one day on squats
Agree 100% on technique but have one thing to add. Almost every contest I’ve seen or competed in prohibits use of the belt as a shelf. So it’s important to know the rules of the specific contest and train accordingly…
Day 6:
Axle clean and push press 5 sets of 3-5
Zercher deadlift 5 sets of 3-5
Bench 5 sets of 5-8
Bicep Work
The goals would be (1) to increase over head press strength (for strongman) + (2) Squat Strength + (3) Improve Conditioning
Too much? Poor combination / programming?
Day 6:
Axle clean and push press 5 sets of 3-5
Zercher deadlift 5 sets of 3-5
Bench 5 sets of 5-8
Bicep Work
The goals would be (1) to increase over head press strength (for strongman) + (2) Squat Strength + (3) Improve Conditioning
Too much? Poor combination / programming? [/quote]
I would drop one of the front squat, deadlift or back squat workout… too taxing especially considering how much load the lower back is already receiving.
Day 6:
Axle clean and push press 5 sets of 3-5
Zercher deadlift 5 sets of 3-5
Bench 5 sets of 5-8
Bicep Work
The goals would be (1) to increase over head press strength (for strongman) + (2) Squat Strength + (3) Improve Conditioning
Too much? Poor combination / programming? [/quote]
I would drop one of the front squat, deadlift or back squat workout… too taxing especially considering how much load the lower back is already receiving.[/quote]
Gotcha, that was my initial thought, but wanted to get your opinion on it. Thanks!
If you don’t mind, what are you thoughts on the attached template? Still too much? [/quote]
Probably because you simply moved the front squat with the deadlift instead of dropping one of the two.
And I’m seeing metcon… depending on what your metcon is, it could push you over the edge too.[/quote]
Okay, I’ll drop the front squat entirely.
Metcons are almost always a load carry or sprints. Every now and then I’ll do some kind of complex (usually with a BB or sand bag) or 5-10 rounds on a heavy bag. My metcons are almost never over 10 minutes.
If you don’t mind, what are you thoughts on the attached template? Still too much? [/quote]
Probably because you simply moved the front squat with the deadlift instead of dropping one of the two.
And I’m seeing metcon… depending on what your metcon is, it could push you over the edge too.[/quote]
Okay, I’ll drop the front squat entirely.
Metcons are almost always a load carry or sprints. Every now and then I’ll do some kind of complex (usually with a BB or sand bag) or 5-10 rounds on a heavy bag. My metcons are almost never over 10 minutes.
Thanks again! [/quote]
When you have zercher deadlifts and back squats your front squat WILL go up. I have a client whose front squat went up by 40lbs without doing any front squat simply by focusing on his zercher.
If you don’t mind, what are you thoughts on the attached template? Still too much? [/quote]
Probably because you simply moved the front squat with the deadlift instead of dropping one of the two.
And I’m seeing metcon… depending on what your metcon is, it could push you over the edge too.[/quote]
Okay, I’ll drop the front squat entirely.
Metcons are almost always a load carry or sprints. Every now and then I’ll do some kind of complex (usually with a BB or sand bag) or 5-10 rounds on a heavy bag. My metcons are almost never over 10 minutes.
Thanks again! [/quote]
When you have zercher deadlifts and back squats your front squat WILL go up. I have a client whose front squat went up by 40lbs without doing any front squat simply by focusing on his zercher.
[/quote]
Oh nice, that’s good to hear!
I’m stoked to try Zercher squat with the technique you described. I’ve never done them from the floor.
If you don’t mind, what are you thoughts on the attached template? Still too much? [/quote]
Probably because you simply moved the front squat with the deadlift instead of dropping one of the two.
And I’m seeing metcon… depending on what your metcon is, it could push you over the edge too.[/quote]
Okay, I’ll drop the front squat entirely.
Metcons are almost always a load carry or sprints. Every now and then I’ll do some kind of complex (usually with a BB or sand bag) or 5-10 rounds on a heavy bag. My metcons are almost never over 10 minutes.
Thanks again! [/quote]
When you have zercher deadlifts and back squats your front squat WILL go up. I have a client whose front squat went up by 40lbs without doing any front squat simply by focusing on his zercher.
[/quote]
Oh nice, that’s good to hear!
I’m stoked to try Zercher squat with the technique you described. I’ve never done them from the floor. [/quote]
Great overall strength-builder and a real confidence builder. Use a fat bar if you have access to one as it’s less painful on the elbows.
