The first two parts of the lift.
The first pull is the part off the floor to the “power position”
Second pull is when you extend your hips and pull the bar up your torso to catch it.
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Sounds Like a good range to start, I always did between 10-20 reps. As long as they all stayed explosive and I maintained good form, that’s the most important. I usually would super set them with deadlifts or squats, keeping em pretty light.
Edit: I’ve also heard doing heavy KB swings can be really beneficial, I’ve just never tried them. Start light to make sure you have the form down, then once you are comfortable with them play around with the weight.
Hey man. What program are you following? Also, here’s a good, simple, step-by-step guide for power cleaning:
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Set up with high hips. Brace your lats and pull the slack out of the bar.
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Deadlift as normal until you clear your knees.
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With straight arms, jump and shove your elbows up.
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Do all these things with light weights (preferably bumper plates to get the feel for 45s).
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Do NOT get caught up with the latest Chinese-Bulgarian-hooking up jumper cables to your testicles-jetpack propulsion-powered clean techniques. As your weights go up, your form can get more complicated. Until then — keep it simple! In the words of Jim Wendler, “I’d rather power clean 315 with the shittiest form imaginable than do it correctly.”
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Squat and deadlift often. Throw in front squats if you want, but keep the main focus on squats and deadlifts. As Mark Rippetoe likes to say, a man with a 500 pound deadlift will always clean more than a man with a 200 pound deadlift.
The most I’ve ever cleaned was 175. This was about 5 months ago. This was also the last time I ever power cleaned, so take my advice for whatever it’s worth, haha. Do you know your Rep Maxes for your Main Lifts offhand?
Yes but only at a specific weight. If I power clean 275 then I’m generating more force than someone doing a traditional clean. A traditional clean is caught in a full front squat. The power clean is caught in the power position (1/4 to 1/2 squat).
But if I power clean 275 while someone cleans 350 then I might not be doing as much as them.
What @BEAst_in_I said. The clean is three pulls.
- First pull - from the floor to just above the knee
- Second pull - the jump and shrug (forcefully extending ankles, knees, hips and shrugging)
- Third pull - the high pull bringing the elbows up
The trick to the clean is doing these in the right order at the exact right time. It’s easy to start the 3rd pull before you’ve finished the 2nd pull and it’ll limit how much force you apply to the bar because you don’t get everything out of the triple extension.
I think it’s a combination of my height, limb lengths, and mobility.
Watch the videos!
We can kill you with explanations but seeing and doing is the only way to learn.
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Ohhhh
I’ll be doing them in a giant set today with some other movements today so I’ll see how that feels. I never liked heavy swings because i felt like i sucked at using the right muscles. Perhaps i went to heavy. But yeah I’ll start off light
The eat lots of good food, Train hard, Progressive overload program lol. Basically i have a axle press day, a front squat and deadlift day (Currently learning deadlift form), thursday is bench/triceps and accessories and saturday is strongman class.
Thanks man!
I’m only doing cleans to learn the movement before i move on to axle clean and press (axle cleans are alot different, just my axle clean form sucks)
My focus right now is on front squats not back squats because i feel like front squats are more beneficial for strongman anyway, especially things lile atlas stones (part of atlas stone load utilises the movement pattern of a front squat), presses, log press, also carries etc. Basically mostovements where the weight is held out in front. Also my back squat form sucks so I’m starting to do goblet squats as well as squats (Axle) in strongman class to learn it.
More than I’ve cleaned lol. Well technically I’ve never cleaned but i dont see myself cleaning 175 anyway. I wouldnt be able to give an accurate measure for my rep maxes right now. I haven’t even trained deadlifting like other lifts etc right now its just technique work lol. Plus my strength is shooting up week to week in everything so i dont know.
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Good program. Keep doing what you’re doing. Gains are in store for you. What’s your BW? Also, best tips I have for deadlift form would have to be bruise your shins and show off your shirt logo in the mirror. Throw in back squats as assistance and increase weight each week (5 x 5 will be fine for your purposes) and your deadlift will shoot up. To put my point into the words of Dan John, think about lifting as a paperclip. When you do an exercise, you bend the paperclip a certain way. If you keep doing the same exercises with no focus on opposing but similar exercises (for example, back vs. front squats), you will wear out (or break) sooner than you would have if you bent the paperclip in both directions (back squatted and front squatted). Seek balance and a good conditioning level, this was something I had to learn the hard way, haha. Good luck. Now, please excuse me while I go eat a pint of gluten and dairy free Rocky Road ice cream that is surprisingly good.
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Oh ok
Well 350 is a decent amount heavier
And i thought learning how to deadlift was hard. Haha!
Im going to be rewatching the video you sent a bunch of times. I need to check out the alan thrall video as well
80-81kg right now. So thats around 176-177 pounds. My best lift so far is a bodyweight per hand farmers carry after my second week back lifting (that wasnt even a max carry) lol which was unsurprisingly not heavy on my grip, so i think I’m good to go for alot more. My other muscles are playing catchup on my grip strength so i expect it to be alot higher.
Thanks man. Im doing goblet squats for the next few weeks (patterning) then moving on to back squats. I dont know where I’d put 5×5 though. I front squat then deadlift and after that its giant sets + supersets for legs,core and posterior chain. I could add back squats as part of a giant set. I would deadlift separately but i need to deadlift early in the week because on saturday i do things that heavily involve the posterior chain and i need to be fresh.
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Bulking power level 9000? 
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You know it man. Also, strong carry! Just switch up front and back squat every few “cycles” for what you do. BJJ is fun as well. Stay strong, stay athletic.
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Thanks! i seem to be better things like loaded carries, atlas stones, overhead pressing e.g log, axle,strict barbell etc than i am at squatting, dead lifting etc.
I definitely miss BJJ and MMA tbh. I dont have the time nor money to do both though. anyways my true passion is lifting/strongman so yeah im pretty happy. also yeah stay strong, stay athletic is so true. at this point i don’t want to ever be fat.
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I can’t wait to see where this all ends up for you man. Make sure you are working form and bracing and play the long game. Great things in store for you!
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Thanks man! I make sure to do facepulls every session and if on lower body days i do facepulls in my warmup. It keeps my shoulders feeling good, also i regularly include pulldowns because those two things fix my upper back posture And yeah bracing is so important so I’ve really been working on that. Its not great yet but its alot better then it was so keep working on it i guess.
Also, i tape my warmup sets for my lifts and work sets to monitor form while im lifting.
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Todays training
Felt trash. Yesterday was a one off lol
Warmup: Facepulls, pulldowns,lower back stretch, rkc planks, foam rolling
Front squat up to 80kg×2 PR
×1
70×3
60×3,3,1
Not happy with depth and a couple of other things. Lighter weight for next week, Technique hammering and mini front squat deload.
Deadlift technique work. Ehhh using too much back still.
Giant set 
Romanian deadlifts ×8 (looked more like a deadlift without touching the floor lol) reps inconsistent. Need to not go to low on some reps and too high and push hips back more, soft knees, chest up blah blah.
Goblet squats ×8 20kg dumbell. Easy on the legs but man my core was dead.
Kettlebell swing×8 horrible form @theonecamko lol i havent done these in like 10 months.
Ab wheel from knees×8. Getting better at ab wheel
3 rounds. Dead inside
https://www.instagram.com/p/BnBNCkogRom/?utm_source=ig_share_sheet&igshid=bq7dz96g34mq
Back extensions 3×10
Trying to figure out positioning and technique needs work.
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I just realised something so obvious from rewatching that vid i posted, i dont keep my head straight in deadlifts or romanian deadlifts etc, i look up a little. Need to keep my head straight ahead
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From about above the knee
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Okay thanks
I measured my stomach (Belly of air, core braced) for a belt and its roughly 37-38 inches.
The sizing guide says a large belt max capacity is 38 inches so im thinking i should go to the Xl which is 34-44. Does this seem right to you?
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Looking up never hurt anyone. I find it helps my lockout.
You’ll get the hang of it, plenty of videos to watch on the subject if you need pointers.