Truth!
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It’s an old handstand trick but I over emphasize the top of the lift (OHP). Once your extended do a shrug with the weight over your head. That little extra range of motion really completes the lift IMO
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Week5 Day4
DL comp
4 rounds
Wu meh I did do jump really short box jumps
Ended up going to the gym, in the evening no less, which I don’t like to do for deads because the bars have no knurling left and are they are slick. Grip was shit! This was certainly not the best workout I have ever done
TH OL
1x3/245 just couldn’t hold on to the bar
1x5/195 I worked for every one of these
It’s been a while since I pulled conventional
1x5/175 actually felt my latz First time evah!!!
Hang Power Clean practice
1x5-6/55 Almost caught one!
Jump DL
1x5/55
Broad jump
1x8
Wait for it… the 3rd rep
Pretty sure I am going to rip my biceps apart before I get this right…lol
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Now that I have only one week left of the DeathStars I need to start thinking about what’s next. I said I was going to do MMS I’m just not sure I want to cripple myself right now. I am trying to rebuild my greenhouse and get my garden going. Decisions, decisions.
About the power cleans I’m pretty sure there are some great tuturials on youtube somewhere.
I’m pretty confident that you’re not supposed to use biceps to get the bar up.
I would use a couple of extra seconds to get in position before the clean.
Besides that, I think those PC’s wasn’t that bad.
Many many programs to choose from: what’s the goal?
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In a world of terrible power cleans, those looked pretty decent. And believe me, I know terrible power cleans, being a master at them myself.
One cue I try to use is to throw your hips forward to get the bar moving outward at the same as it is going upward. I think of it as “fucking the bar”, because that sounds funny in my head. Anyway, it helps put some additional momentum on the bar so that the reverse curl movement requires very little or no muscle.
And, well, if you were really doing more serious cleans, you would be throwing yourself under the bar as it moves upwards, going into a low front squat. But that is essentially a different movement entirely from what you are doing.
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I don’t see any problem with your form. But, if you want the delts to grow you might want to slow down your eccentric. For me, ego then becomes a problem. So I have some sets that are heavy, and speedier, and other sets that are builders with a slower pace.
Another variety is to really engage your delts during your warm-up, this is something that has worked tremendously well for me,
- Push-press the weight overhead (this is because you want to be able to use a little more weight than if you do the first rep with an ordinary rep-style as that first acceleration is “costly”)
- Lower the weight slowly until the bar is in-line with your chin or trachea (the shorter your arms, the higher up you stop). Say a three or a five count
- Push the bar up to eye-level. Hold for a three count.
- Push back to the top.
- Repeat until delts burn — this happens rather quickly.
As for weight selection, I can only use myself as reference I strict press 50kg, and use about 35kg for this.
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Those look exactly like my powercleans would with that kind of weight, because it doesn’t seem massively challenging. At heavier weights I worry you’re catching the bar too far forward and then moving it back, which won’t be possible when shit gets heavy. It looks like you catch it in the same position I do when I know the weights light-ish and I’m going to go straight into a press rather than heavy weights, where I leave big red marks on the front of my chest because the bar lands there.
I’m going to tag @Frank_C as the closest thing to an expert on powercleans I know of on here.
The goal is to pull 300, and if my squat goes up that would be nice too. (Pretty sure my bench is hopeless at this point.) All this at no more than 130lb BW. An extra would be to look like I lift.
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We’ve all seen the gun show. You look like you lift already. And a 300lb deadlift would be insane for your tiny person.
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Yeah, I haven’t quite got this part figured out yet. But Imma working on it.
Thank you for your help. I will give that a try.
I can usually set them on fire, and feel them working as @punnyguy suggested, but they just don’t seem to grow much. It’s not like I am expecting Meadows shoulders here, but a little shadow would be nice…lol
Exactly! I am not pulling myself under the bar. One out of 20 reps isn’t a very good ratio…lol I need to be more confident. I am plenty strong enough to put more weight on the bar physically, I need to get there mentally. When the weather gets better I am taking this outside. Since I don’t have access to bumper plates. If I lose it and make a divots in the dirt no big deal.
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Fair warning, can be a fucker to get the bar back out again. I’ve dropped bars deep enough that the weights are half underground with the bar resting on the ground. Real difficult to get the bar out with extra resistance and the inability to wrap your hands around half the bar.
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If the dirt here ever gets that wet, I am going to be having major problems unrelated to lifting.
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Who you calling “tiny” mister?
Good work up in here!
Shoulder pressing is great, something about pushing decent weights overhead is just appealing. But it’s not how I would approach getting the delts to grow, other factors cause the set to stop way before the shoulders are stimulated enough.
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Thanks !
I have scoured the web and picked out a couple of shoulder programs to throw in the mix. We’ll see how it goes.
Your form isn’t terrible by beginner standards. The bar is just too far forward. If you load it up some more then it will teach you that.
Have you tried clean pulls where you just do the extension, jump, and shrug (first phase/pull of the lift)? The next step would be clean high pulls where you do the high pull portion (explosive upright row and second phase of the lift). The final phase of the lift is the catch.
I like to use a wider grip for the high pulls (like snatch grip). You can load up the bar a bit more and not worry about crashing on a failed rep. If you try a high pull then try to get the bar to your chest. Doing high pulls reminds me to really extend and use everything I have to get the bar moving because I can’t upright row the amount of weight I use and if I try then I’ll know about it real quick.
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I have been doing a few sets of these like the vid that @FlatsFarmer posted. It is helping.
I will work on the high pulls and keep at it. Thank you for your help!
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