hang cleans
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- Joined: Sun Jan 04, 2009 8:42 am
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- STARTING OUT
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- Joined: Sun Jan 04, 2009 8:42 am
I've always done power cleans off the ground.
Power cleans with a press for each rep is probably the single exercise I'd do if I only had time for one exercise. It trains nearly all your muscle groups in a very athletic fashion.
It also will get your pulse rate up very, very quickly.
An excellent exercise.
I don't know that I'd use the hanging cleans, however. It does not seem to work nearly as many muscle groups, and does not seem nearly as athletic.
Power cleans with a press for each rep is probably the single exercise I'd do if I only had time for one exercise. It trains nearly all your muscle groups in a very athletic fashion.
It also will get your pulse rate up very, very quickly.
An excellent exercise.
I don't know that I'd use the hanging cleans, however. It does not seem to work nearly as many muscle groups, and does not seem nearly as athletic.
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i dont know how anyone can power clean and press. i used to power clean over 200 lbs when i was 16, and there's no way i could shoulder press that. that's why a lot of people will hang clean and press: the weights easier to shoulder press with and you still get somewhat of a clean. plus hang cleans wear me out a bit more from having to hold onto the bar rather than drop it to the ground.
Power clean and press does not require really heavy weight to be effective--just working with body weight will suffice. Three sets of 10 reps with body weight will give you a good general workout and get your pulse rate up pretty high too. I was not too strict on the press motion and I suspect that I might have a bit of "clean and jerk" on the later reps.
As for the back, there are two ways to stress the back: The first is by pulling up from the floor as a "tensile" stress.
The second is when you get to your clean position where it is in an "axial compressive" stress. A very tight lifting belt will protect against the axial compressive stress, but it needs to be tight enough that you will not be comfortable to bend over for the clean. It will also need to be tight enough that ventilating your lungs will be a real effort. So effectively you can use the belt for hanging cleans, but not for cleans off the floor.
As for those "12 inches" those are the inches that work your quads; without those "12 inches" this is strictly a back, shoulder and forearm exercise.
As for the back, there are two ways to stress the back: The first is by pulling up from the floor as a "tensile" stress.
The second is when you get to your clean position where it is in an "axial compressive" stress. A very tight lifting belt will protect against the axial compressive stress, but it needs to be tight enough that you will not be comfortable to bend over for the clean. It will also need to be tight enough that ventilating your lungs will be a real effort. So effectively you can use the belt for hanging cleans, but not for cleans off the floor.
As for those "12 inches" those are the inches that work your quads; without those "12 inches" this is strictly a back, shoulder and forearm exercise.