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Old 05-22-2009, 05:56 PM   #1
Jon Brody
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Default Clean Variants

Basic questions, but I'm a bit confused about all the different types of cleans....a basic power clean is where the bar is cleaned directly from the floor, then reset to the floor....*hanging* power clean is where it "hangs", and with a slight bend is then cleaned, and reset into that same hanging position.

Is there any major benefit for either one? Also, when you add in a front squat, is this simply a true "clean"? I'm really interested in starting to work in some cleans at least 1x/week.
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Old 05-22-2009, 06:14 PM   #2
Allen Yeh
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A hang power clean is cleaned from somewhere between the floor and the high-hang position, you can pull from above the knee, below the knee or mid thigh. I'd say above the knee is most common. And you catch the weight in the "power" position.
Hang Power Clean:
http://www.cathletics.com/exercises/...&exerciseID=69

A power clean is from pulled form the floor and caught in the "power position":
http://www.cathletics.com/exercises/...&exerciseID=67

A clean is from the ground and caught as close to or in the front squat position. You can do hang variations of the clean.
http://www.cathletics.com/exercises/...&exerciseID=59

I guess my question is what do you want to get out of adding the clean? I'd start with the power clean if you are looking to just add and explosive movement into your weekly workout. If you are looking to get more into Oly I'd recommend some coaching as not to get any bad habits early on.
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Old 05-22-2009, 06:58 PM   #3
Jon Brody
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Awesome, man, ty very much....exactly what I was looking for.

Aside from power cleans, are there any other Oly type lifts you'd recommend in the same vein for someone basically wanting to add in a new dimension of cool, power stuff, but isn't getting coaching?

Also, re: coaching.....can digital coaching be pretty good even when working with a total beginner, or do you really need to someone find a legit guy and oly gym?

I actually find myself really intrigue by CA WOD, and Oly lifting recently, and when I switch up my programming soon to something like a hybrid of CA WOD or CFFB I'd love to start focusing some on these types of lifts.
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Old 05-22-2009, 10:45 PM   #4
Neill Smith
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Quote:
Originally Posted by Jon Brody View Post

Aside from power cleans, are there any other Oly type lifts you'd recommend in the same vein for someone basically wanting to add in a new dimension of cool, power stuff, but isn't getting coaching?
I really like dumbbell snatches. They're unilateral; so the loading won't be as heavy, but they're a cool & powerful movement that you can probably pick up without any coaching.
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Old 05-23-2009, 10:57 AM   #5
Jon Brody
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Sweet....I guess you could do it like a muscle snatch, or doing legit (1arm) OHS for each rep like a true snatch. Tried some hanging power clean yesterday and loved the feeling....no idea if this is even "good" or not, but repping #225 seems so sexy to me haha....
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Old 05-23-2009, 01:09 PM   #6
Garrett Smith
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DB squat snatches are not very productive, IMO.
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