Ok, you guys win. I am gonna try to do a few oly. lifts, to improve my shot put. I used to do hang cleans, but I always thought they were a football excercise, so i quit. I am gonna try again with them. Should i do them on back or chest day? (I gave up having a forearm and a back day and all that jazz, never trained the improtant muscles enough.)
Sorry I don’t have an answer, but I do have a question. Why hang cleans? Why not do full cleans? Also, are you going to do snatches as well?
People here disagree with me, but I think overhead squats help, too.
back day and chest day.
peace
S-man.
(wanna know why?)
read the 3rd and 4th post on the thread.
actually, all types of cleans should be done on a leg day and it should be the first exercise that you do.
You use your legs when you are exploding the weight up. Take a look at CoolJ’s videos that he puts up on cleans.
I would agree with fitone (in a less matter-of-fact way tho) that you should do the cleans on leg day.
I like hang cleans for athletes as it is more "functional " (fuk i hate that word) as you as using a similar range of motion and are required to generate the bar speed over a much shorter ROM.
Although not relevant to the question this exercise showed the highest corellation to 40m sprint times in professional NRL players (the Brisbane Broncos actually 
)
glute spanker is refering to learning patterns not actual performance gains i suspect…???
these are two different things.
also the integration of O-lifts depends on the training program you follow.
still not sure why you would do them on a back or chest day, the increased neural drive would make for a great leg workout…
Hey Tiree,
I wouldn’t limit yourself to just hang cleans, snatches and push presses or push jerks would be a suitable compliment for increasing your shot as well.
Try mixing up the percentages, in other threads it has been said that the firing pattern in the Olifts is different with lighter weights than with heavier weights. So if your strength is adequate(I’m pressuming it is)using the dynamic range of percentages should have more crossover affect for you.
Just some thoughts.
Peace,
T-Ren
I would definately try power snatches from blocks at about knee level. Awesome exercise for explosion. What i like to do is go about 70% on power snatches for about 4 sets of 3, then i go heavy on power cleans from the floor about 85% for about 4 or 5 sets of 2, then follow that up with 4 sets of 5 on squats, and a few sets of a good hamstring exercise, makes for a great speed and power workout.
If you start doing hang cleans you can throw the “bodypart” days out of the window… you are not bodybuilding anymore and there’s no point in trying to isolate a muscle group with the hang clean as it works the whole posterior chain.
anyway, if he is starting with hang cleans, training 4 times a week with varying intensities will make sure that the nueral learning factor would not be limiting the overload on his body.
S-man.
Well put GS.
For shot you should also consider clean and jerk, and clean and push-press, also push-press on its own.
As Poliquin would say, “If the power clean was a football only lift, then open hand geek slapping would be a table tennis only exercise.”