Hi all am wondering what would be better for improving the clean and snatch?
NeoSpringy
[quote]NeoSpringy wrote:
Hi all am wondering what would be better for improving the clean and snatch?
NeoSpringy[/quote]
Clean and snatch! Seriously, depends on your weakness, but standard deadlifts have no merit, because the form is completely different. Why don’t you perform clean and snatch pulls?
yeah well my sessions go like this.
cleans
front squat
clean pulls
??? deadlift
hang cleans
back squat
clean pulls
stepups
[quote]NeoSpringy wrote:
yeah well my sessions go like this.
cleans
front squat
clean pulls
??? deadlift
hang cleans
back squat
clean pulls
stepups[/quote]
Check out Coach T’s Progressive Pull routine from his workout log: Forums - T Nation - The World's Trusted Community for Elite Fitness
12/27/2009
cheer I think this will really help
Why do Deadlifts after Clean pulls? Just do Cleans pull a bit heavier, UNLESS you want to specifically increase your ‘deadlift’ but a bigger deadlift won’t help unless your form is like your clean so a ‘clean pull’. Or your weak off the floor like me.
I am bringing romanian deadlifts back in to my routine due to weak hamstrings and no direct work. Should fix my slowness off the floor on limit weights…but this is caused by a prolapsed L4…so I’m a bit weary of my back when I lift.
Koing
[quote]Koing wrote:
Why do Deadlifts after Clean pulls? Just do Cleans pull a bit heavier, UNLESS you want to specifically increase your ‘deadlift’ but a bigger deadlift won’t help unless your form is like your clean so a ‘clean pull’. Or your weak off the floor like me.
I am bringing romanian deadlifts back in to my routine due to weak hamstrings and no direct work. Should fix my slowness off the floor on limit weights…but this is caused by a prolapsed L4…so I’m a bit weary of my back when I lift.
Koing[/quote]
When I do a progressive pull day like Coach CT’s my DL ends up really flying up off the floor. I go for speed so only work up to 75-80% 1 RM for speed, 3 reps on DL, feels great. I also keep my hook grip, double over hand even when going up to 405, helps grip strength.
well my deadlifts would have been clean style, and I was going to incorporate them in my program because.
my power clean = 105kg
hang clean = 105kg
[quote]NeoSpringy wrote:
well my deadlifts would have been clean style, and I was going to incorporate them in my program because.
my power clean = 105kg
hang clean = 105kg [/quote]
Whats your full clean?
The issue here is your SPEED UNDER THE BAR.
My PC: 135kg
hang clean 150kg
You should be able to hang clean more ONLY if you do hang cleans. IF you rarely do hang cleans or full cleans you will not do more.
Compare the amount of times you have done for either exercise. I rarely PC and mainly do the full lifts.
Also your % won’t work out properly unless you have had at least 120 Oly sessions imo…
Koing
my full clean… well I don’t tend to do them it’s mostly PC and hang PC, because there more relevent to my sport of high jump.
well I have been training for about 2yrs weight training, So I think I have done about 120 sessions aprox.
not sure if it matters but they are hang power clean rather than hang squat cleans.
is there anyway to improve your SPEED UNDER BAR, or does it just come with practice.
Thanks koing
[quote]NeoSpringy wrote:
my full clean… well I don’t tend to do them it’s mostly PC and hang PC, because there more relevent to my sport of high jump.
well I have been training for about 2yrs weight training, So I think I have done about 120 sessions aprox.
not sure if it matters but they are hang power clean rather than hang squat cleans.
is there anyway to improve your SPEED UNDER BAR, or does it just come with practice.
Thanks koing
[/quote]
PC and hang PC numbers I’m not sure about as I rarely do hang pc.
2yrs weight training is not 2yrs OLifting or 120 Oly sessions…unless you did OLifts in each of the sessions man. Or you did 2yrs of OLifting?
Hang Power Clean is not the same as a hang squat clean mate. You will lift less for hang power clean if your full cleans are of a reasonble level imo.
Speed under the bar is practice and more practice. Try catching the bar lower in your Power Clean and hang power Clean. People lose weight as they pull it high but don’t get under it fast in a 1/4 squat.
Koing