Clean and Push Press

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I looked in the search and elsewhere and found very little about this lift. I know ideally I should have someone to teach me.

I have a few questions:

1.) Are very low weights useful for practice? I get the impression maybe the form is different when the weight is too light.

2.) Is it OK to not drop down into a quarter front squat since the Push Press is going to be the limiting favor (which I guess is normal) or should I drop into a half squat?

3.) For the push pressing part, should I dip down under the bar? Is there a special way to do this? Should I always thrust my right leg forward, or should I alternate that with my left leg sometimes coming forward?

4.) Before the pressing part, should I wait and take a few quick breaths or maintain tension and press right away?

Thanks.

Edit: Well, it appears there are 3 ways to get the bar over head. Split Jerk, Push Press or Push Jerk. I think the Split Jerk would be too technical and dangerous, so maybe the Push Jerk would be a good compromise?

2

I’d put like 20 percent of your max on to practice form, otherwise I always end up jumping awkardly

I do about a 1/5th squat. One fourth, atleast for me, is to far for maximum power.

You can dip, just bend your knees like you would for a squat, possible a little wider.

3

Not sure I understood your proposed technique but generally you catch the clean first, straighten your knees and then dip and push press or push jerk. But I guess there might be a variation where you try this all in a single fluid motion but this sounds pretty hard and I’m sure you would limit your power output.

Whether or not you decide to do a push press or jerk is dependent on what you want as a training effect. The jerk will almost completely take out the arms and shoulders while the push press still relies heavily on the triceps to lock out and the shoulders to start.

4

To clarify:

You know how for power cleans you fall down into a half squat? Well, for a power clean and press (since the press is the limiting factor) do you only fall into a quarter squat? And you dip again after that.

I’m just looking to put as much weight over my head as possible, but if I don’t know if the split jerk is too demanding technically (?)

Thanks guys.

5

1.I found that by using a fairly heavy weight you tend to learn how to use your leg drive to your advantage.
Pick a 10RM weight and perform military presses for 5 strict reps perform the next 5 in the push press style eventually move up to a 5rm military press were you only perform 2-3 reps and then finish with push presses. I find that as you tire you tend to use your legs correctly. One other thing push up hard on the bar as it is resting in the rack postion I find it helps with the timing of the lift.
you mentioned that you are looking to put up the most weight over your head as possible so the lift you are actually talking about is a power jerk

  1. the easist way to know how far to dip. Perform a vertical jump notice how far you dip prior to your jump.this would give you a good staring point in how far you should dip for the power jerk

  2. I prefer the power jerk style feet parallel, over the split style
    With power cleans you do not fall into a half squat you only dip 1/4 or so to catch the bar. at this point you are standing with the bar in the rack postion

  3. Keep your elbows up high

  4. keep alot of upward force on the bar before you start the dip part

  5. dip and expode the weight up

  6. try and receive the weight overhead as you once again take a small dip to receive the weight overhead. This part takes the most time to learn especially as the weights get heavy

6

Thanks mattrose, that helps a lot!