View Full Version : Proficient Cleans

Andrew Ohrt
02-03-2010, 10:49 PM
Hi everyone,

In the last month I have done a max effort at the following exercises:
Squat clean: 205#
Hang squat clean: 195#
Power clean: 195#

This seems like an odd relationship to me, I think the squat clean should be higher. This leads me to the following questions:

1. If I were a proficient olympic weightlifter, what should the proper weight ratio be between these three exercises?

2. By the numbers, what portion of the lift is the weakest?

3. How do I effectively train to remove that weakness?

Except for a bit of a donkey kick, my form is generally ok as determined by one of Coach B's former athletes and Crossfit Oly-cert coaches.

Thank you!

02-04-2010, 02:58 AM
I think that for a skilled lifter, the power clean is in the range of 90% of the squat clean... maybe a little below or above, more likely below. The hang clean is harder to figure... for some this might be close to 100%, for others less than 80%... different strokes for different folks on this one... but having said that, if a guy said his hang clean was in the range of 90 to 95% of his clean, I wouldnt bat an eye...