For someone not competing, but instead just trying to get big or strong, are high pulls recomended instead of cleans?
And can either of these exercises be worked safely without bumper plates?
You can do them, just don’t let the weights slam to the floor after you pull it up.
I think, originally, that you just lifted the weight as high as possible and let it fall to the floor, but you don’t have to let it go at the top.
Just be careful you don’t yank too hard on the shoulder. Try to absorb the weight with your lower body.
Just do cleans and then catch the weight in the crease of your hips on the way down. Cleans teach you to absorb force as well as apply it.
The catch is supposed to have the benefit of teaching your body to receive and stabilize the weight, giving the exercise an eccentric action. The cops wont come after you if you dont do the cleans, but unless you have a good reason not to, i dont see why not.
And doing em without bumper plates sucks, the bar rolls to far out of my hands on the rack for me to catch it in the crease of my hips
kk thanks guys, very helpful…
Should I just go with power cleans from the floor when im working up heavy?
Also, another question.
When I do front squats, the only comfortable position for my wrists, is with my pinkies not on the bar. Is it possible to do cleans with only 2-3 fingers on the bar?
[quote]dankid wrote:
When I do front squats, the only comfortable position for my wrists, is with my pinkies not on the bar. Is it possible to do cleans with only 2-3 fingers on the bar?[/quote]
I only have 2-3 fingers on the bar when I catch a clean. I shift my hands outward, bring the elbows down a bit and get my fourth finger touching the bar before the jerk, though.
[quote]threewhitelights wrote:
dankid wrote:
When I do front squats, the only comfortable position for my wrists, is with my pinkies not on the bar. Is it possible to do cleans with only 2-3 fingers on the bar?
I only have 2-3 fingers on the bar when I catch a clean. I shift my hands outward, bring the elbows down a bit and get my fourth finger touching the bar before the jerk, though.[/quote]
When your grabbing the bar on the ground though, do you start with all fingers, and then shift to 2-3 when you catch?
My pinkie sometimes slips off the bar when I rack it too. No problem. Pull with all of them on the bar though! And stretch!
kk thanks guys, i’ll post up my program in a week or so.
[quote]dankid wrote:
threewhitelights wrote:
dankid wrote:
When I do front squats, the only comfortable position for my wrists, is with my pinkies not on the bar. Is it possible to do cleans with only 2-3 fingers on the bar?
I only have 2-3 fingers on the bar when I catch a clean. I shift my hands outward, bring the elbows down a bit and get my fourth finger touching the bar before the jerk, though.
When your grabbing the bar on the ground though, do you start with all fingers, and then shift to 2-3 when you catch?[/quote]
I use a tight hook grip to start, but as my elbows come in and the bar comes over it pulls my thumb out and my hand opens up to allow the bar to rest on my shoulders.
I’m barely touching the bar with my fingers when I rack it… nearly just the finger tips… it stays in place cause my elbows are fucking high.
personally i like the snatch pull for JUST pulling power. Whatever I can snatch pull for a good single I can usually power clean for a really fast double or even triple
I recently got some form help on my olifts from an instructor when I went to norcal and I really encourage you even if its just trying to lift to get strong and not to compete to still try to get someone to teach you properly I put an easy 20lbs on my power clean with just some minor fucking adjustments. Which is huge consider my bodyweight…
when I start lifting heavy again I KNOW i’m going to hit my 315# powerclean goal its just a matter of time