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Adding Cleans to Workout Routine
Posted on 10/20/17 at 2:40 pm
Posted on 10/20/17 at 2:40 pm
Yesterday I decided to get back into doing cleans as a part of my weekly workout regimen. I stopped doing all cleans/deadlifts/barbell squats for about 1 year because my lower back couldn't take it. I'm tired of making excuses to not strengthen my lower back/hips so I used the video linked below to get the ball rolling, and would appreciate any input y'all have that you think would help as well. On top of lifting I've been doing yoga which has helped immensely. I'm not sure of what goals exactly I'm aiming towards yet, but for now I just want to improve athleticism, flexibility/mobility and strength. Thanks in advance. 
USC Strength & Conditioning
USC Strength & Conditioning
6
Posted on 10/20/17 at 3:01 pm to NotoriousFSU
I’ve battled back issues on and off for 20 years.
I do power cleans once or twice a week. Love them.
Start light and work on form. Slowly go up in weight.
I do power cleans once or twice a week. Love them.
Start light and work on form. Slowly go up in weight.
Posted on 10/20/17 at 3:15 pm to NotoriousFSU
Cleans gave me elbow tendinitis and bursitis in my hip.
Posted on 10/20/17 at 5:56 pm to NotoriousFSU
Start with Hang Cleans once a week before you even think about pulling from the floor. Yoga will help keep your core "tight" during the movement. Make sure you are pulling deads once a week as well. I suggest three to four working sets of each per week to start. Concentrate on keeping the core tight when hang cleaning. Build up your strength and then move into pulling from the floor.
Also this ^^^ is sage advice.
quote:
No a belt will not prevent injuries, but it will help you stay tight, particularly in the midsection. I guarantee you'll feel better squatting and deadlifting. And no it doesn't matter if you're squatting 135 or 435.
Also this ^^^ is sage advice.
This post was edited on 10/20/17 at 5:59 pm
Posted on 10/21/17 at 12:15 pm to NotoriousFSU
Heavy cleans fuq’t my lifting career up significantly. Sprained my wrist (I think) went to get X-rays and no break. Wrist hasn’t been the same since.
Posted on 10/21/17 at 1:27 pm to NotoriousFSU
I tweaked my back again doing heavy cleans last week. Nothing too serious but enough to make me decide that I’m going to wear a belt whenever I’m pulling from the floor from now on, doesn’t matter if it’s 95 lbs.
Posted on 10/22/17 at 9:21 pm to NotoriousFSU
Start off light to get the technique down then work your way up. Keep in mind that it's a POWER clean. Low reps and heavy weight that you can control. Don't do 5 sets of 15 and hurt yourself.
ETA: And when I mean heavy, I don't mean slap on 90% of your max. Just heavy enough to make you work and explode into the bar.
ETA 2: I fricking love doing cleans. I do them at the start of every lift.
ETA: And when I mean heavy, I don't mean slap on 90% of your max. Just heavy enough to make you work and explode into the bar.
ETA 2: I fricking love doing cleans. I do them at the start of every lift.
This post was edited on 10/22/17 at 9:29 pm
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