But if you’re beginning the bodybuilding stage of your career, I would say go for it. Lots of big traps and shoulders have been built with cleans.
Even more have been built without doing cleans. I really think you need to decide what your goals are. If you want to become an Olympic lifter, then have at it. Otherwise, doing some of these movements just to do them makes little sense. It isn’t like cleans are outdoing shrugs, lateral raises and overhead presses for maximum shoulder development.
While you may be able to pick out one or two Olympic lifters who have a little size on them, the vast majority are NOT that big at all in terms of muscularity. [/quote]
You can put what I’m trying to convey in waaay fewer words lol
For big traps and shoulders I’d rather deadlift on back day and do various overhead presses on shoulder day.
I will get much more “development” out of those .vs. having a day where I do cleans.
But if you’re beginning the bodybuilding stage of your career, I would say go for it. Lots of big traps and shoulders have been built with cleans.
Even more have been built without doing cleans. I really think you need to decide what your goals are. If you want to become an Olympic lifter, then have at it.
Otherwise, doing some of these movements just to do them makes little sense. It isn’t like cleans are outdoing shrugs, lateral raises and overhead presses for maximum shoulder development.
While you may be able to pick out one or two Olympic lifters who have a little size on them, the vast majority are NOT that big at all in terms of muscularity. [/quote]
I agree with this for the most part. However, I think they are a lot more fun way of doing traps then shrugging. If you’re able to squeeze hang cleans in on back day without fucking up your routine AND you enjoy them I think they are great.
theres a dead lift, an upright row, reverse curl, calf raise, front squat and miltary press and all the antagonist groups get hit hard too
[/quote]
Sorry mate, but from the description you’ve given, it sounds like you don’t know how to clean at all.
Upright row? Reverse curl? Err, no. You’re not pulling with your arms.
Its always more difficult to put into words, as compared to demonstrating, but its an explosive pull, mainly lower body. Terminating with a shrug. At that point, the bar is going up by itself (essentially, it should be weightless, until it reaches its maximum point of ascent). You need to start thinking of getting under it. Now!
If you’re still actively pulling it after that point (upright row and reverse curl), then you’re not anywhere close to doing it right.
On a constructive note:
start with simple high pulls. After the shrug - your arms just guide the bar up (keep the bar path close to your body).
work on a good rack position with front squats. Elbows up!
once you get those 2 down, then start putting them together. Finish the high pull, and then get under the bar. Think of pulling yourself under the bar, rather than just dropping down. Usually, when people start “pulling themselves down” rather than “dropping down”, they naturally get that stomping motion.
then, all you need to do is to start timing it, so that you catch the bar in the rack position at the same time as the stomp.
Voila, your on your way to a nice power clean. Keep working at it. As your weights get heavier, you’ll naturally start progressing onto a full clean (you’ll be catching it lower and lower).
[quote]tribunaldude wrote:
Ok, I think hangcleans and power cleans are a great way to “wake you up” on heavy lifting days. As long as you don;t go too heavy or fatigue yourself. I once experimented with clean high pulls to warm up before heavy deadlifting.[/quote]
yep, that’s pretty much what i think of them too
I also think that hang cleans are an ok exercise for building your back and traps, but there are better ones out there if you’re a bodybuilder
lol
lol
