Squat Clean versus Power Clean (& Technique)

brianon · 12-10-2007 11:06AM #1

Guys,

Trying to learn the more technical lifts and was wondering about the Clean. Should I try to learn the Power or the Squat Clean ?

I've seen arguements for both so not sure. I trust you guys though

Any good online resource for these lifts ?

Cheers,
Brian.

Hanley · 12-10-2007 11:09AM

Power clean imo.

Full cleans take AlOT of time to learn, and even more to get strong on. Power cleans are relatively simple and are pretty much as effective really.

What are you trying to achieve with them?

HammerHeadGym · 12-10-2007 11:16AM

I'll agree with Hanley on this, but will add that power cleans should be learned first, on your way to full 'clean and jerk' movement.

spiral · 12-10-2007 12:58PM

AFAIK there is an olympic lifting club in UL , I would say they might be the best place to go.

http://weightlifting.informe.com/university-of-limerick-weightlifting-club-limerick-dt19.html

found a link

http://www.aceathlete.com/hatch/video.htm

good videos here

brianon · 12-10-2007 01:33PM

Thanks Guys. Thanks for the info and links.

Not looking to lift massive weights. Just gain some explosive strength for the bit I sport I do play.

Hanley · 12-10-2007 02:04PM

brianon wrote: »

Not looking to lift massive weights. Just gain some explosive strength for the bit I sport I do play.

Power cleans so!

Remember you need a good level of strength to be able to convert it into power tho. There's no point trying to become explosive if your squat and deadlift aren't strong!

Colm_OReilly · 12-10-2007 07:04PM

Definitely agree with Hanley on building the strength through squats, deadlifts, presses.

A power clean helps you transfer that strength into power. I'd also play with the Hang Power Clean, Hang Squat Cleans, Hang Power Snatch, Hand Squat Snatch, Power Snatch as well (but that's coz I love the Snatch)

Smellyirishman · 12-10-2007 07:32PM

How strong are we talking, roughly, before moving onto oly lifts?

2xBW for both? Less?

Malteaser! · 12-10-2007 08:01PM

Obv there's nothing to stop you learning how to powerclean now, just don't expect any power gains out of it until you squat maybe 1.5 x BW at least, just plain getting stronger with squats and deadlifts will increase your power anyway so keep pushing those. When you get to the stage you can pull around double your BW you'll probably notice powercleans are increasing your jumping abilities and explosiveness.

Colm_OReilly · 13-10-2007 07:24AM

I wouldn't have any strict guidelines on what you can squat or deadlift before doing power cleans.

My point was that you should definitely be working these two exercises to build up your strength. Everything done with good form of course - it's about working hard, not how much you can lift.

Hanley · 13-10-2007 09:50AM

Colm_OReilly wrote: »

I wouldn't have any strict guidelines on what you can squat or deadlift before doing power cleans.

Everybody wants a guideline figure tho unfortunately!!

I think bodyweight is too low to get any major benefits out of it, and alot of people aren't going to be squatting 2x bodyweight any time soon, so 1.5x seems like a good compromise to me?

Squat Clean versus Power Clean (& Technique)

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