Keep in mind that because these movements are both heavy and explosive, reps are usually lower than for powerlifts.How do you get stronger with the Olympic clean? Do you work on accessories movements or do you just continue doing the exercise? Thank you.
Drive your deadlift up. A man with a 500lb deadlift will ALWAYS Clean more than a man with a 250lb deadlift.
First, make sure your technique is solid.
Sounds like @Bill Been is channeling his inner Mark Rippetoe. But a powerlifting deadlift and the first pull of the clean are different. If you want your deadlift strength to carry over do your deadlifts exactly how you would do your clean.
Romanian deadlifts and good mornings are also good. Heavy pulls are good but you need to make sure that you're pulling the same as your clean.
Squats. Front and back. High bar not low bar. Squat until you're sick of squatting. Then squat some more.
1) how the mechanics of the first pull of a clean differs from that of a deadlift;
2) why (if it did differ which I don't grant) the strength developed in the deadlift would not apply to the clean;
3) why "RDL strength" would;
4) why low bar back squat strength would not.
@MikeTheBear you might be right about the "default mode", but I still don't buy it.Because if that's the movement pattern you become used to doing it may become your "default" movement pattern.
Mr. Pendlay couldn't have said it better himself. He used to do so under various identities on Rip's site.
In Rip's system, the bar travels in vertical lines over the base of support employing proper pulling mechanics - either to lockouts in a deadlift, or to the jumping position in a Clean. This is why they can teach noobs to do decent Cleans in about a half hour. They don't treat it like it's a blindingly complicated movement, with so much nuance, so much exquisite timing, so many positions as to be unapproachable by mere mortals.
The anti-low bar squat bias of Oly coaches has more to do with their hatred for Rippetoe because of how hard he used to slam them.
His deadlifts reflected how he pulled for the cleans
Second point - is low bar stronger? Or just a way to make you.mechanically more efficient and lift less distance?
Second point - is low bar stronger? Or just a way to make you.mechanically more efficient and lift less distance?
You don't hear people say - just do rack pulls you lift more weight and get stronger quicker compared to regular conventional deadlift.
Good discussion.
Would be nice to know what goal @Waffles03 has. Yes to improve his clean, but for what purpose?
If it's because he wants to compete in oly lifting, than I'm with @MikeTheBear otherwise I'd go down @Bill Been 's route and just increase overall bodystrength.
I can believe in such a thing for professinal oly lifters who train 2-3 times per day 7 days per week, but not for the rest of the population who strength train for 2-4 45-60min sessions per week.
Ripp needs to put up or shut up. I have read his long article on how our weightlifters "just need to get strong," and the best way to do that is using powerlifting technique on deadlifts and squats.
I once again post this video. I agree that the powerlifters here are on the extreme end of crappy squats. Nevertheless, I ask the following two questions:
1. Which group of athletes have stronger legs?
2. Which squat style will better translate to strength in the Olympic lifts?
Rippetoe teaching the power clean. So much wrong. . .
1. Which group of athletes have stronger legs?
2. Which squat style will better translate to strength in the Olympic lifts?