I currently train with a bodypart split routine but I miss doing Power Cleans and would like to add them in to my routine. What day would you guys suggest to include Power Cleans in?
If you’re doing a bodypart split I wouldn’t suggest doing Power Cleans.
Is there even a specific purpose for wanting to add in power cleans or is it simply because you “enjoy” the lift? Because from a bodybuilding standpoint they really aren’t a great exercise choice.
[quote]josh86 wrote:
Is there even a specific purpose for wanting to add in power cleans or is it simply because you “enjoy” the lift? Because from a bodybuilding standpoint they really aren’t a great exercise choice.[/quote]
+1
NO pro bodybuilder today does Power Cleans.
But there is one National Level top NPC Compeditor does. Kind of.
On Shoulder Day when you do Military Presses you could power clean up the weight. Not Push Press. Not Push Jerk. Military Press. Go to heavy on Power Cleans and it will interfere with your other workouts.
When asked why he cleaned up the weights before pressing them instead of just doing straight reps, Justin said “Because it’s harder. If it’s harder there’s probably a reason why.” If you think this logic is flawed, eat dick.
This guy is about to get his second degree, a PHD in Physics. He’s one of the smartest guys in the business and his shoulders are pretty damn big. He knows his shit.
Your right in the fact that I wanted to add them in simply because I enjoy them. This is probably the reason I cant really fit it into any particular day and have it make sense. So you guys say just ditch them and dont bother?
[quote]Eric89 wrote:
Your right in the fact that I wanted to add them in simply because I enjoy them. This is probably the reason I cant really fit it into any particular day and have it make sense. So you guys say just ditch them and dont bother?[/quote]
Or you could do a non-bodybuilder training regime. Make a choice.
If you like them, work them into your routine somewhere. For me personally, having lifts I am looking forward to help me have better workouts. Because a power clean is a “whole body work out” I would recommend adding it on a day when the next day is an off day.
Make them your first mass movement after you have warmed up properly on your back day.
I don’t see a problem with this at all, I’ve done cleans on back days often. Just make sure the next day you take the day off or do legs so the other upper body parts that you hit with the cleans can recover.
[quote]Jake DeMichele wrote:
Make them your first mass movement after you have warmed up properly on your back day.
I don’t see a problem with this at all, I’ve done cleans on back days often. Just make sure the next day you take the day off or do legs so the other upper body parts that you hit with the cleans can recover.
[/quote]
They’re not really supposed to be a back exercise. If you’re initiating the pull with your spinal erectors, there’s a problem.
You could do clean and presses as your main shoulder exercise. Or you could have a day when you work traps with some other bodypart(s)…
It’s not a bad idea, you won’t find a better trap builder anywhere (maybe power snatches). But they’re obviously fairly rigorous technically, so I wouldn’t do them for high reps or in a fatigued state.
And I will say there are a couple high level NPC guys at our gym and none of them would go near a power clean…doesn’t mean you shouldn’t do them, just know that few, if any, successful bodybuilders do them.
And at the same time, I’ve don’t know of many natural bodybuilders who have impressive traps compared to olympic lifters…and if you’re on, you really don’t need any trap work b/c of the high concentration of testosterone receptors in your traps.
I have an easier solution. Begin your routines with a “warm-up” that includes barbell complexes.
Alwyn Cosgrove has written about Barbell Complexes in a few articles on this site. Search his name under “Authors” and find the articles.
Barbell Complexes (originally invented by Javorek) can be great for fat loss, conditioning, or as a warm-up. You can use a variety of set/rep combos and use lighter weights.
This way, you can get in your power cleans along with some other good exercises such as front squats, overhead presses, rows and good mornings.
Once you read his article and see how they are used, you can implement them into your workout as either a warm-up or as a finisher at the end of your workouts. They are brutal but fun.