power cleans

[wannagrow]

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.

[SprinterOne]

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.

[S.P.G]

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.....

[wannagrow]

cheers for the replies, i'll throw em in next week, and see how it goes for a couple of months

[oneluckymonkey]

hmmm
power cleans always killed my back... is that just me?

[SprinterOne]

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.