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Thread: power cleans

  1. #1
    wannagrow is offline New Member
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    power cleans

    hey guys, thinking of adding in some power cleans to workout for overall strength and a bit more explosive power.

    Thinking of adding onto my back day, but i'm pretty sure i'd find it near impossible to do both deads and cleans on same day.

    Would it be a good idea to alterate between these every second week. I'm just a bit reluctant to drop deads even every second week( my fav).

    Currently my workouts consist of a 3 day split
    Mon
    chins 4 sets
    deads 6,5,4
    rows 3 sets of 8-10
    bb curls (last few weeks iv'e been doing 2 sets of db hammers then 1 set of regular bb)

    Wed
    Flat 4 sets 8-10
    Incline 2 * 10
    Shoulder Press 3 sets
    Weighted dips 3 sets

    Fri
    a couple of leg ext and leg curl supersets (as prescribed by swole)
    squats 4 * 15-20
    stiff leg deads

    Any suggestions for changes.

  2. #2
    SprinterOne's Avatar
    SprinterOne is offline Senior Member
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    The great thing about cleans is you can put them on any day you want. I would put them on the leg day and keep the deads on back day.

  3. #3
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by wannagrow

    Would it be a good idea to alterate between these every second week. I'm just a bit reluctant to drop deads even every second week
    that sounds good to me.....

  4. #4
    wannagrow is offline New Member
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    cheers for the replies, i'll throw em in next week, and see how it goes for a couple of months

  5. #5
    oneluckymonkey is offline New Member
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    hmmm
    power cleans always killed my back... is that just me?

  6. #6
    SprinterOne's Avatar
    SprinterOne is offline Senior Member
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    Quote Originally Posted by oneluckymonkey
    hmmm
    power cleans always killed my back... is that just me?
    I would guess there is something wrong in your technique. Sure, it will hit your back especially in the posterior area, but it shouldn't be hurting. My guess would be you are using more of your back then you need to.

    One way I think you can tell if you are doing them correctly or not is by how much weight you can do. If you are doing a weight that is very low for your bodyweight then you are probably lacking in the technique department. Technique plays a huge role in how much weight you can clean.

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