T Nation

Cleans for PL?

Does anyone do cleans as an assistance for deadlifts? What type of reps do you use? I use sumo if it makes a difference.

I know that Rudi K?ster uses Cleans Anatches and other olympic lifts in his training.

He’s the trainer of the german juniors national team and the only german to pull 400kg/880lbs ever.

Bill Starr has wrote that he used power cleans and highs pulls to help increase his deadlift.

Absolutely. They will help explode with weight off the floor easier.

I think if PL is your focus you’d be better off to do speed pull against bands. You can use more weight and still be fast.

[quote]saavedra wrote:
Does anyone do cleans as an assistance for deadlifts? What type of reps do you use? I use sumo if it makes a difference.[/quote]

I pull conventional, but I use them. I just put them into my DE day and I’m going to see how that pans out.

It’s worked before for me, but my routine was set up a little different.

[quote]saavedra wrote:
Does anyone do cleans as an assistance for deadlifts? What type of reps do you use? I use sumo if it makes a difference.[/quote]

Of course, Power Cleans, Power Snatches and High pulls will help. I would do one of them before deadlifting. Don’t worry, it shouldn’t hurt your deadlift numbers, you’ll be well warmed up and you will wake up your nervous system. ?You could alternatively do them on a different day, perhaps before squatting. 6 sets of 2 reps is pretty solid, don’t go too heavy, the idea to develop power and speed.

I happen to prefer plyometrics though, short 10m sprints and box jumps etc… They made a strong difference for my pulling power. The idea isn’t to overdo them because you won’t feel fatigued from doing it, so many people do endless sets and too often throughout the weak, you’ll just end up frying your nervous system. I do maybe 10-20 jumps in one session after a workout at most, once or twice a week. Put 50lbs on my deadlift.

As stated yes I like them for and sometimes light prior to Dling really gets things firing.

From a slight hang gets the bottom end really ready firing those glutes hams etc I had some of my better pulling sessions after working up to a clean max then working on DLing.

I wonder if speed pulls and front squats couldn’t accomplish the same thing.

[quote]a_train08 wrote:
Absolutely. They will help explode with weight off the floor easier.[/quote]

I’ve never seen a good OLer exploding off the floor, the explosion comes after the bar has pass the knees.

[quote]Julius_Caesar wrote:
I wonder if speed pulls and front squats couldn’t accomplish the same thing.[/quote]

Huh???

I have used power cleans and the power snatch as part of DL training.

[quote]cap’nsalty wrote:
Julius_Caesar wrote:
I wonder if speed pulls and front squats couldn’t accomplish the same thing.

Huh???[/quote]

This is what we are talking about,right?
exrx.net/WeightExercises/OlympicLifts/Clean.html

I see a speed deadlift, an upright row, followed by a front squat, unless my eyes deceive me…

There’s no upright row involved

more like:

Deadlift
explosive calf raise + shrug
catch
Front squat

[quote]Jesse Snadden wrote:
Of course, Power Cleans, Power Snatches and High pulls will help. I would do one of them before deadlifting. Don’t worry, it shouldn’t hurt your deadlift numbers, you’ll be well warmed up and you will wake up your nervous system. ?You could alternatively do them on a different day, perhaps before squatting. 6 sets of 2 reps is pretty solid, don’t go too heavy, the idea to develop power and speed.

I happen to prefer plyometrics though, short 10m sprints and box jumps etc… They made a strong difference for my pulling power. The idea isn’t to overdo them because you won’t feel fatigued from doing it, so many people do endless sets and too often throughout the weak, you’ll just end up frying your nervous system. I do maybe 10-20 jumps in one session after a workout at most, once or twice a week. Put 50lbs on my deadlift.[/quote]

I hope you stick around here for a while.

There’s nothing better than practical knowledge learned through experience.

[quote]vision1 wrote:
There’s no upright row involved

more like:

Deadlift
explosive calf raise + shrug
catch
Front squat[/quote]

I can see that, but I can also see an explosive uprightrow with a calf raise :stuck_out_tongue:

[quote]Julius_Caesar wrote:
cap’nsalty wrote:
Julius_Caesar wrote:
I wonder if speed pulls and front squats couldn’t accomplish the same thing.

Huh???

This is what we are talking about,right?
exrx.net/WeightExercises/OlympicLifts/Clean.html

I see a speed deadlift, an upright row, followed by a front squat, unless my eyes deceive me…

[/quote]

Obviously you have never done a power clean before. Olympic lifters are not taught to explode off the floor. So this being the case i still think speed deads would be better.

[quote]binford wrote:
Julius_Caesar wrote:
eyes deceive me…

Obviously you have never done a power clean before. Olympic lifters are not taught to explode off the floor. So this being the case i still think speed deads would be better.[/quote]

You’re right, I haven’t done one before, but I am not an o-lifter either.

I never had any success using cleans to increase my dead, I think once the dead is pretty good it needs to be more specific to improve it. Also most PLers I know are too tight in the chest, shoulder and arm area to do a clean well and therefore either can’t do that much weight to be useful or they get wrist and shoulder injuries.

Given that you are almost assuredly deadlifting twice as much as you can clean, I don’t see them being that useful. For general strength and power that may be another story.

[quote]binford wrote:
Julius_Caesar wrote:
cap’nsalty wrote:
Julius_Caesar wrote:
I wonder if speed pulls and front squats couldn’t accomplish the same thing.

Huh???

This is what we are talking about,right?
exrx.net/WeightExercises/OlympicLifts/Clean.html

I see a speed deadlift, an upright row, followed by a front squat, unless my eyes deceive me…

Obviously you have never done a power clean before. Olympic lifters are not taught to explode off the floor. So this being the case i still think speed deads would be better.[/quote]

Ok, but this guy isn’t planning on being a powerlifter, so he can explode off the floor because he’s interested in improving his deadlift, not his clean.