Its been many ayear since I was doing cleans for actual power you know hs football. I am not interested in them as a hip driver, more as the great upper back builder. If I wanted to do hang cleans on back day will that over train legs for squat day the next day? but if I do them on squat day My back feel over trained from chest and back the previous day. my split is two on one off two on one off, cb, quads, off, shoulder arms, sprints, off repeat
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[quote]scattered wrote:
Its been many ayear since I was doing cleans for actual power you know hs football. I am not interested in them as a hip driver, more as the great upper back builder. If I wanted to do hang cleans on back day will that over train legs for squat day the next day? but if I do them on squat day My back feel over trained from chest and back the previous day. my split is two on one off two on one off, cb, quads, off, shoulder arms, sprints, off repeat[/quote]
it shouldn’t mess with your legs if you do it on back day. I say just try it and see how it feels after a few weeks, and listen to your body.
[quote]scattered wrote:
I am not interested in them as a hip driver, more as the great upper back builder. [/quote]
Have you seen the backs on OLers? The more hip you put into the lift, the more weight you can use…leading to an overall better back.
Power cleans are gay. So is lifting. I’m just going to eat peanut butter and get fatter.
[quote]scattered wrote:
Its been many ayear since I was doing cleans for actual power you know hs football. I am not interested in them as a hip driver, more as the great upper back builder. If I wanted to do hang cleans on back day will that over train legs for squat day the next day? but if I do them on squat day My back feel over trained from chest and back the previous day. my split is two on one off two on one off, cb, quads, off, shoulder arms, sprints, off repeat[/quote]
I think it will be fine for you to hang clean on the leg day OR the day prior, but I prefer to do them the same day. They really get my body ready for good squats. I have hit most of my front and back squat PRs after doing some variation of OL.
On a side note, how is your hip drive…just doing a technique check. Good luck.
What im getting at is , when I train Back and chest. Hit mid back really hard and chins plus traps. Than the following day do legs and do cleans. I don’t feel just the impact on my hips and legs. I feel alott on my traps and rhomboids. So it seems destructive to me to do them that way. But If I do them on Chest back day I feel my rohomboids and traps get an extremely good workout.
I previously had great hip drive, I am not worried about PR here. I have cleaned 285 in highschool, and spent many years perfecting form. I have no interest in cleaning 300plus this point in my life
I did 4 sets of six of hang cleans first in my workout on c and back day. I have to say I had the best workout. It is a nice way to warm your body up. Although the concentric movement is legs I feel the eccentric load is placed on the traps rhomboids and biceps. My chins suffered greatly , but my db press strength was through the roof, (Strong for me anyway). I urge anyone to try for sets of 6 hang cleans prior to their chest workout .
As long as you stick with hang cleans and don’t clean from the floor, I think that will limit your leg involvment and keep legs fresh for squats the next day.
I think the hang cleans would be a great start to your chest and back day; a good explosive excercise to prime your nervous system.
Another good tip and something I just started doing: try adding in some high pulls. Right now I’ve been doing my normal Olympics and then following them with some sets of high pulls. The nice thing about a high pull is if you’re not worried about ceasing your pull to duck underneath the bar for the catch, you can pull longer and higher with your upper back. Of course I have to lower the weight a little bit to pull higher, but this has really been killing my upper back.