If anyone remembers, there was a video posted here a few months ago. It was a seminar given by louie simmons for field athletes, specifically throwers. He mentioned doing cleans starting from the knees (mentioned any “decent” thrower can do 225+) and I was wondering how to actully do this exercise.
Does anyone know how to do this exercise, another name for it, or better yet, a video of it??
the progression is to jump from your knees
then put a barbell on your back and jump from your knees then power clean from your knees, then power snatch from your knees.
louie’s article on it…
This video is as close as i could get immediately
[quote]Synthetickiller wrote:
He mentioned doing cleans starting from the knees
Does anyone know how to do this exercise, another name for it, or better yet, a video of it?[/quote]
aka Hang Cleans?
If thats what you mean, its the same lift, you just don’t have the “first” pull from the ground to knee level.
I just tried the knee jumps, pretty good. Gonna try w/ weight monday. T
I think he means cleans from the kneeling position you knee jump from? I could be way off.
no he means the thing i described and gave the link to an article that touches on it.
louie simmons and power cleans dont usually go together.
From Mr. Simmons’ article:
"…here is a drill that works well. Kneel
down on a gym mat with your hips relaxed. Then jump to your feet. When you have mastered this, kneel again but this time with a bar on your back and do the same.
Next, kneel down with the bar held across you lap and jump into a power clean. For the last stage, kneel down and jump into a power snatch. This will greatly increase you reactive time."
And your doctor bills if you’re not well-practiced.
Yea i will say this… it’s the kinda thing that if you fuck it up you’re shit out of luck.
I can’t see anyone but the strongest and most powerful guys using a large amount of weight on this one so I guess the injury potential is probably a bit higher for them than for lower tier guys.
Btw, I was shocked at how hard is was to go from kneeling to your feet. I’d squat about 450-460, powerclean 265ish and deadlift around 530 all raw, what’s my problem??
Hmmm, now thats different. Think that will apply to powerlifting?
If not, I might just use it as part of a cardio workout considering that the weights used would be minimal. Granted, I’d have to work up slowly to make sure I could effectively jump to my feet with a bar on my back without injury.
All of the misses I’ve had unweighted at home have had me either drag my toes on the carpet and cut the jump too narrow, or pull my feet too far out and end up in a disadvantageous squat position from which I’m unable to stabilize myself, but either way I’ve fallen backwards every time- so I don’t think it’s necessarily that dangerous if you fail.
I don’t know if the clean and snatch variations possess a greater potential for injury, but I would guess that if you are at the point where you can do the jump with a lot of weight on your back, you’d probably be better off lowering the weight and working on the cleans. It looks like this is just a prep to work on explosive power for box jumps anyway, right?
[quote]Hanley wrote:
I can’t see anyone but the strongest and most powerful guys using a large amount of weight on this one so I guess the injury potential is probably a bit higher for them than for lower tier guys.
Btw, I was shocked at how hard is was to go from kneeling to your feet. I’d squat about 450-460, powerclean 265ish and deadlift around 530 all raw, what’s my problem??[/quote]
It’s a skill. I have strength levels very similar to yours, and I couldn’t even think about doing this exercise without my knee hurting!
yeah this was pretty hard, I thought it would be cake but even with a 10kg bar on the shoulders it was hard.
My 45 yo. knees might complain, but I’m going to try the bodyweight version of these.
[quote]Hanley wrote:
I can’t see anyone but the strongest and most powerful guys using a large amount of weight on this one so I guess the injury potential is probably a bit higher for them than for lower tier guys.
Btw, I was shocked at how hard is was to go from kneeling to your feet. I’d squat about 450-460, powerclean 265ish and deadlift around 530 all raw, what’s my problem??[/quote]
The jumping, kneeling squat/powerclean/snatch - like any lift - has to be practiced in order for the lifter to get good at it and for the lift to become easier. Remember the first time you ever did overhead squats? The more you do it, the better you get at it.
[quote]actionjeff wrote:
All of the misses I’ve had unweighted at home have had me either drag my toes on the carpet and cut the jump too narrow, or pull my feet too far out and end up in a disadvantageous squat position from which I’m unable to stabilize myself, but either way I’ve fallen backwards every time- so I don’t think it’s necessarily that dangerous if you fail.
I don’t know if the clean and snatch variations possess a greater potential for injury, but I would guess that if you are at the point where you can do the jump with a lot of weight on your back, you’d probably be better off lowering the weight and working on the cleans. It looks like this is just a prep to work on explosive power for box jumps anyway, right?[/quote]
This is directly what I was thinking. Taking the words right out of my mouth.
If anyone manages to add these in to their routine, please post how easy / hard it was etc. This seems to be a very different movement than most people do.