Power Clean Technique

TommyKnocker

Hi All

Just wondering if there is anybody on this forum who can power clean and who works out in Westwood Clontarf in the evenings and who would be willing to spend a little time to show someone the correct power clean technique?

I have started doing a modified version of Strong Lifts 5x5 and would like to add the power clean in.

When I say modified SL 5x5, I have only changed the Abs exercises as prone bridges are not really a challenge (I can bridge using 1 arm and 1 leg for around 90 seconds and can go directly from prone (60 sec), to 1 arm, 1 leg (60 sec), to opposite arm and leg (50 sec) back to prone (60 sec) to prone moving forward and back on your toes, without resting between changes).

Reverse crunches using strict form does produce a burn in the abs, but 3 x 12 is not really that much.

If there is anyone who could provide such guidance it would be much appreciated.


Best Regards,

M

bigstar

ill be up there later on tonight about 8-8.30, im not exactly great technique wise but if your really struggling i might be able to point you in a half right direction. look for the skinny guy front squatting more than he should.

try hanging leg raises for your abs if bridges are easy.

TommyKnocker

Hi Bigstar

Thank you for the reply and apologies, I had left work at 17:00 before your reply and went straight to the gym. Just did a spin class from 18:15 to 19:00 and then headed home.

I am in the gym every day except Friday. I am usually there at the following times

Sat: 11:00 - 13:00/13:30 (Spin, Abs & Stretching)
Sun: 10:00 - 12:00 (Weights & Stretching)
Mon: 18:30 - 20:30 (Spin, Abs & Some stretching )
Tue: 18:00 - 20:00 (Weights & Stretching)
Wed: 18:15 - 20:00 (Rowing, Cross trainer, Abs & Stretching)
Thur: 18:00 - 20:00 (Weights & Stretching)

If you are there at any of these times then maybe we could arrange to meet up?

I must give the hanging leg raises a go. I have never tried them. This is an example of my current ab workout. I do the first 7 exercises as a circuit moving straight from one to the next with little or no rest and usually do two rounds. Then move over to the Glute/Ham machine for back work which is 3 sets of 10 reps.

Abs Circuit x 2 rounds

Slow sit-ups x 20
Weighted crunch 20 x 7.5kg
Oblique Crunches 40 (20 to each side)
Weighted situps 15 x 10kg
Russian Twists 30 (15 per side)
Dragon Flags 10
Reverse Crunch with vertical leg extension 15

Back Hyper extensions 3 x 10 (on Glute/ham machine)
Glute/Ham situps 3 x 10 (on Glute/ham machine)


Best Regards,

M

bigstar

hey man i pm'd you, i did some cleans last night not prettty at all.