Power Clean Workout Routine:
The Power Clean Workout Routine:
1) Warm Up with light jogging or stretching.
2) Do 10 minutes of light cardio exercise such as walking or cycling 3) After warm up, do 8-10 sets of 1 repetition at 80% of your one rep max (1RM).
4) Rest for 5 minutes and repeat.
2) Warm Up with light jogging or stretching.
3) Do 10 minutes of light cardio exercise such as walking or cycling 4) After warm up, do 6-8 sets of 1 repetition at 70% of your one rep max (1RM).
5) Rest for 5 minutes and repeat.
6) Warm Up with light jogging or stretching.
7) Do 10 minutes of light cardio exercise such as walking or cycling 8) After warm up, do 5-7 sets of 1 repetition at 60% of your one rep max (1RM).
9) Rest for 5 minutes and repeat.
10) Warm Up with light jogging or stretching. 11) Do 10 minutes of light cardio exercise such as walking or cycling 12) After warm up, do 4-6 sets of 1 repetition at 50% of your one rep max (1RM). 13) Rest for 5 minutes and repeat.
14) Cool Down with light jogging or stretching.
Power Clean Sets:
The Power Clean sets can vary depending on your goals. If your goal is to gain strength and explosiveness then do 5-6 sets of 3 repetitions using 60-70% of your one rep maximum (1RM). If you’re more looking to increase muscle mass, then do 4-5 sets of 6 repetitions using 60-70% of your one rep maximum (1RM). If your goal is to increase both strength and muscle mass, then do 5-6 sets of 4 repetitions using 70-80% of your one rep maximum (1RM).
If your goal is to increase endurance, then do 8-10 sets of 1-2 repetitions using 50-60% of your one rep maximum (1RM).
Power Clean Reps:
The Power Clean reps are very important in your training routine. If your goal is to increase strength, then do 3-5 reps using 70-85% of your one rep maximum (1RM). If your goal is to improve muscle endurance, then do 8-15 reps using 50-70% of your one rep maximum (1RM).
Hang Power Clean:
If your goal is to improve grip strength, then use a mixed grip in all your sets.
Power Clean Assistance:
If you want to focus on your quadriceps, then front squats are a good power clean assistance exercise. If your goal is to focus on your hamstrings, glutes and lower back, then good mornings or stiff leg deadlifts are good power clean assistance exercises. If your goal is to focus on your upper body, then push press is a good assistance exercise for the power clean.
Power Clean Form:
There are a lot of different types of power clean form. The 3 most popular types are the squat, split and jump style. Each style has its own advantages and disadvantages. The split style is great for increasing vertical leap, but can lead to injuries if not done properly.
The squat style helps develop the legs and hips better, but can put strain on the back. The jump style is great for developing explosive speed and power, but can put a lot of stress on the shoulders and lead to injury.
How to Jump in the Power Clean:
When doing the jump style of power clean you want to have a wide stance with your feet pointing out at an angle. Bend your knees and hips so you can explode upwards quickly. As you are dropping into the squat position you want to keep your arms locked and vertical to help give you an extra boost. As you jump, try to pull the bar in an upward motion as you jump.
This will give you the momentum to lift the weight. As you are in the air, try to shrug your shoulders and pull the weight as high as you can. The higher you pull the bar, the more momentum you will have to complete the lift.
How to do the Power Clean:
When doing the power clean, you want to stand with your feet just slightly wider than hip width apart. Your toes should be pointing out at an angle, but not too far. Your knees should be slightly bent as well. You also want to make sure your back is slightly arched and your head is aligned with your back.
Hold the bar with an overhand grip just outside shoulder width. Breathe in and keep breathing as you perform the movement. On the exhale pull the bar quickly from the floor and as it reaches your knees, jump up while quickly shifting your hips and elbows higher and pulling the bar up with you. Your head, shoulders, hips and knees should all be moving up together. As the bar reaches your hips you should push your feet against the floor and explode up as you pull the bar into the finish position above your head. Make sure to keep pulling until your arms are fully extended and your elbows are behind the plane of your body. Pause briefly and slowly lower the bar back to the floor.
When learning how to power clean you should use lighter weight or use bands so that you can master the proper form before adding extra resistance. Most people have a tendency to jerk the bar up quickly and push with their legs first, but you want to concentrate on pulling the weight first. The pushing motion and leg drive should come naturally as you are pulling the weight upwards.
You can also learn the power clean from various heights. You can start from the floor, from knee height or from an inch or two off the floor. Starting from an inch or two off the floor is great for learning how to pull fast.
There are many benefits to doing the power clean. It is a full body exercise and will help you become more explosive. It also helps develop your core as well as your arms, legs and back. As with many exercises, it helps improve balance as well as coordination.
The improved coordination will transfer over to other athletic activities in your life and the balance benefits will help avoid injuries from falls or collisions.
The power clean is great for developing the fast twitch muscle fibers and will help you in any sport involving sprinting, jumping or throwing. It is also one of the exercises that helped give the old Soviet weightlifters their bulletproof backs which in turn gave them a huge advantage in the deadlift. Because it is a pulling motion, it helps prevent and heal back injuries.
3: The Muscle-Up
Think you are pretty strong? How about doing a pull-up while raising your entire bodyweight above the bar? Sounds impossible, doesn’t it?
It’s not, it is called the muscle-up. The muscle-up is one of those gymnastics or crossfit exercises that has become more and more popular over the last few years. It involves a combination of strength, power and grip strength.
A pull-up bar equipped to handle your weight
Before you get started on this challenge, you need to make sure that you can actually do some form of a pull-up. If you cannot do at least 5 pull-ups, you need to work your way up to this challenge little by little.
The muscle-up is a combination of a pull-up and a dip. You can do this on the same bar that you do your pull-ups on, but if you want to make sure that your bar won’t get damaged it would be best to get a cheap home pull-up bar that you can install in your door frame. If you decide to go this route, make sure that you can fully open your door before you start putting holes in it.
Once you have your pull-up bar installed, make sure that you are able to do at least 5 pull-ups before you attempt the muscle-up.
How to Perform:
The best way I have found to learn the muscle-up is to watch a video of it first and then attempt it after making sure that I understand the technique. There are plenty of videos on the internet that show how to do it, just make sure you are watching one done by a skilled athlete and not one of those guys who thinks he is skilled just because he does it on his third attempt.
Most people find that their first few attempts at the muscle-up will be aided by using a band. The type of band you need is a exercise band, NOT a bungie cord. An exercise band is much smaller and more flexible than a bungie cord and provides just the right amount of help when doing this. You can get a band at most sporting goods stores or even some large grocery stores if you don’t have a sporting goods store nearby.
To use the band take it and hook one end onto the top part of the pull-up bar above your head. Take the other end and wrap it around the bottom part of the bar. Make sure to adjust it so that it is pulling the top part of the bar down just below your chin level when you have a full hang.
There are two ways that I know of to do the muscle-up. The first way is the kipping method. This is the easier of the two and is the one I would recommend that a beginner start with. All you need to do is pull with your arms while using your legs and body to give a little push upwards after you have pulled your chin above the bar.
The other method is the stiff-legged method. This method involves not bending your knees when you push up, but rather locking your legs out straight and just using your arms. This method is a little more difficult to master but it gets the job done if you don’t have a band.
Once you have your chin above the bar you can let go of it and then swing your feet up and over the top. At first many people will find that they lack the upper body strength to do this, but don’t worry about it too much. If you work at it for a few weeks you will more than likely be able to do it even if you can’t right now. It also helps if you use the kipping method while you are working on your strength.
Once you can do a few muscle-ups, it is time to start working on the transition from the chin above the bar, to having your feet over the bar and onto your hands. The best way to do this it to start bringing your feet up as high as you can while you are climbing the high bar. At first you will just be using your leg and hip muscles to lift your feet up as high as they will go, but with a little practice you should soon start using your arms and shoulders to help bring your feet up higher and higher.
This is where I am at right now with my muscle-ups. I can do 5 or 6 of them in a row kipping, but only 2 or 3 if I try the stiff-legged method. My transitions still need a lot of work and that is my goal for this year, getting my first true muscle-up.
So there you have it, now you know everything I do about the wonderful world of the muscle-up. Give it a try and good luck.
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Web Page Created: 2007
Last Revision: 2008
© 2007 – 2008 by zef
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Optimal loading for peak power output during the hang power clean in professional rugby players by LP Kilduff, H Bevan, N Owen… – … Journal of Sports …, 2007 – journals.humankinetics.com
Baseball Resistance Training: Should Power Clean Variations Be Incorporated? J Athl Enhancement 2: 2 by TJ Suchomel, K Sato – of, 2013 – researchgate.net
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