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Stronglifts has a guide to power cleans

http://stronglifts.com/the-ultimate-beg ... er-cleans/

Its a bit tough to learn it on your own without feedback from a good coach but doable if you take lots of video and get some feedback.

5x3 from squats today at 225# before a lovely thruster burpee wod

Did 5x5 clean/front squats at 135# today despite my legs being sore as hell just to feel it out. Weight was no problem but my form holding the bar felt a bit awkward. Think I'll mix these in on deadlift days as it doesn't put near the stress on my lower back.

Harry_Manback wrote:Did 5x5 clean/front squats at 135# today despite my legs being sore as hell just to feel it out. Weight was no problem but my form holding the bar felt a bit awkward. Think I'll mix these in on deadlift days as it doesn't put near the stress on my lower back.

yea it can be a bit awkward if your not used to the weight being in the front rack. Part of the FS is driving up with the elbows as your bring the weight out of the hole, keeping your chest up ect

I'm going to switch to a Push/Pull routine next week to get my stamina up and hopefully break through my plateau. Moving earlier this week showed that my bro split was giving me good aesthetics but did fuckall for usability.

Finally got to bodyweight power cleans. Deadlift is still at 3.5 plate but hey, I'll take it.

Also transferred from "Take Your" Gold's Gym back to 24 Hour Fitness and holy hot-girls-working-out-in-yoga-pants did I miss it. Newer and bigger building with an Olympic-length pool, sauna, and actual lifting platforms for $15 less a month. AND THEY LET YOU USE CHALK THANK YOU ZEUS!

BW power cleans, nice.

vidret wrote:our 24hour fitness is shit, but for 25$ a month i'll take it. they won't let you use chalk at GOLDS?

No, the ones I went to didn't allow it because they didn't want to clean it and/or they were afraid it would cause coughing fits among the other patrons. Plus 24 Hr is month-to-month vs Gold's contract bullcrap so cancelling is going to be a breeze when I move.

new05002 wrote:BW power cleans, nice.

Thanks! Being 5'6" helps but still

BW is BW, also makes your DL more impressive

vidret wrote:

Bassist_Diver wrote:Thanks! Being 5'6" helps but still

now you gone done it, what's your BW bro

Haha, I'm at 150 and pulled a 155 clean. Bench and OHP are shit but the latter is thanks to shoulder injuries.

What's the exercise where you hold a barbell in front of you at waist height and lift it up to your chest by flaying your elbows out and up? My boxing buddy does them and was trying to get me into them. They feel really uncomfortable and unnatural on my wrists. I can lift the weight, but I can't keep a solid grip on the bar. It doesn't feel... natural. Any advice?

Almost sounds like a muscle clean.

275 BS squat today, then coach kicked the weight up to 305 and I failed there twice. Probs could have hit 285-290 but after the misses I called it a day.

About at 200 lb now

It's not a Muscle Clean, no. There's no 'cleaning' involved, I guess you could say. It's like you're heaving the bar up from your waist to chest in a slow up and down motion, almost like an inverted curl in that your elbows bend flare out; and you keep a medium width grip of about a foot—though that last bit might be bad form.

Another way to think of it is this: it's like a Bent-Over Row but standing up and the weight against your body rather than at an angle to your body.

Hmm so you don't end in the front rack?

No, you lower the bar back down to your waist and repeat the motion.