No s%&t, brother. The question is: do I want/need to spend the time to learn the perfect technique of HC or should I move to another lifts? I choose the latter.
The Olympic Pulls
Olympic movement develop Power. That is one of the reason they are a staple exercise for athletes. They produce some, if not, the highest Power Outputs measured in sports.
During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women
Second Pulls:
52.6 w/kg Men
39.2 w/kg Women
Source: "A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Dr John Garhammer
Thus, for someone interested in the development of Power should at some point consider taking the time to learn them.
However, for someone not interested in devoting some time in learning, hear are some alternatives.
1) Heavy Kettlebell Swings
Research (Dr Bret Contreras) demonstrated the Heavy Kettlebell Swings produce Power Output that rivals Olympic Pulls/Movements.
Heavy Kettlebell Swings means using load that are around 50 to 100% of your body weight. That means if you weight 180 lbs, working with Kettlebells Swings that are 90 to 180 lbs.
A great tool that allows you to use an adjustable Kettlebell Swings in that weight range is...
The Hungarian Core Blaster
This video demonstrates how to make your own Hungarian Core Blaster. The cost is around $20.00 of pipe from Lowes/Home Depot, plus the cost of some Standard Weight Plates with a 1 inch diameter.
I have a Hungarian Core Blaster. I performed swing with up to 175 lbs.
2) Trap Bar Power Jump Squats
Research has demonstrated that Trap Bar Power Jumps produce Power Output that is comparable to Olympic Movements. Source:
Optimal loading range for the development of peak power output in the hexagonal barbell jump squat. - PubMed - NCBI
For someone who doesn't have a Trap Bar, performing Dumbbell Power Jump Squats works.
Learning Curve
Both of these methods, Heavy Kettlebell Swings and Trap Bar Power Jump Squats, are not as technical. Thus, the learning curve is shorter.
Kenny Croxdale