T Nation

Best Clean/Snatch for Hypertrophy

I love power cleans, and sure they can add size to your shoulder and traps, but i find them more a power exercise than anything else.
But if you perform the hang version of it or the high pull instead of catching the bar, maybe turns a more mass exercise, lately thats what i read saying CT in the live spill. But we also have snatches, that with the wide gripe changes things a little bit, tough i dont know in wich way in terms of building mass…
any thoughts anyone about it?

Variations of high pulls, and pulls. They are easier to not eff up so you can go to higher reps.

Clay Hyght had this wicked little complex guaranteed to suck hard in an awesome way

hang snatch
clean and press
clean
high pull

8-15 reps of each, no rest between exercises. Hot damn it hurts

power cleans are fuckin class mate

What would this accomplish? I would just keep using the oly lifts as power exercises and then hit BB type work after. I powerclean or do jumps before deadlifting as it helps with explosiveness.

cleans and snatches aren’t for hypertophy bro. they’re for crossfit

[quote]belligerent wrote:
cleans and snatches aren’t for hypertophy bro. they’re for crossfit[/quote]

  1. I don’t think Olympic lifters are cross fit…

  2. While not common they can build a lot of trap and lower back muscle in the high rep range
    Google Albert beckles , beast body builder
    Power cleaned all the time and strongly recommended it

Not sayings its the best or most efficient or anything like that, but it can be effective

[quote]belligerent wrote:
cleans and snatches aren’t for hypertophy bro. they’re for crossfit[/quote]

Wrong.

do I need to lend people my sarcasm detector?