Is There Ever a Hypertrophy Argument for Power Clean from Floor?

@Christian_Thibaudeau

Is there ever a hypertrophy argument for power clean from floor or deficit?

Would the floor make one more powerful than from hang?

Ty

A hang clean is a reversal whereas a clean from the floor is from a dead-start. CT has articles on olympic lifting and hypertrophy.

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Nevermind I found the article Thibs wrote and the program at the bottom is exactly what I like.

Monday

Activation/preparation routine
Power clean from the hang 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Deadlift 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Straight-arms pulldown 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Seated row 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 to failure
Supinated lat pulldown 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 to failure
Preacher curl 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Tuesday

Activation/preparation routine
Power jerk 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Military press 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Incline DB press 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 to failure
Lying EZ bar triceps extension 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 to failure
Rope triceps pressdown 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Wednesday

Activation/preparation routine
Power snatch from blocks 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Back squat 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Bulgarian split squat 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Machine hack squat 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 to failure
Lying leg curl 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Thursday

OFF

Friday

Activation/preparation routine
Push press 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Bench press 2-3 warm-up sets of 5 reps, 3 work sets of 3-5 reps*
Machine chest press 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 to failure
Pec deck machine 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
V-bar triceps pressdown 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Single arm triceps pressdown 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Saturday

Activation/preparation routine
Muscle snatch from the hang 3 reps EMOM for 10 minutes (around 70%)
Power clean from blocks 3 reps EMOM for 10 minutes (around 70%)
Barbell curl 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
DB lateral raise 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Bent over lateral raise 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure
Sunday

OFF

  • Means that you go heavy, but not to failure on your work sets.
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Now I got to figure out how to make an intensification phase and realization phase for it!

The hang is technically easier, as such a lot of people are better on lifts from the hang than from the floor; mostly those who do not have stellar technique on the full lifts.

I personally always found lifts from the hang or block to be better to increase power because the acceleration path is shorter, so you need to accelerate more from the knees; in both the lifts from the hang or floor you should reach the same peak velocity BUT in the lift from the hang you have a much shorter distance to go from zero to maximum velocity so peak acceleration will be much higher.

Is there an hypertrophy argument for doing lifts from the floor? No.

Someone who is VERY efficient at the olympic lifts (great technique) will power clean around 60% of his deadlift. If someone DOESN’T have solid technique (or is a very high level olympic lifter, lifting world class weights) it will be even lower than that. There are exceptions but 60-65% is normally the highest ratio of max power clean vs max deadlift that you will find.

If you are at the TOP of the ratio (most will not be) and you are doing sets of 3 on the power clean, you will likely use at the most 50% of your deadlift. So the first pull is almost “unloaded” in that it represents a minimal effort versus what you are capablle of doing.

If you do not have great technique it will be even worse because you might have to use only 40% of your deadlift … heck, maybe even less than that because when you have bad technique doing a clean from the floor is a lot harder technically.

And you cannot argue that doing the lift from the floor adds more time under tension because for a set of 3 AT THE MOST it will add 2-3 seconds under load, not enough to create more stimulation.

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oh how i missed you!!!

Ty and that program you posted looks amazing.

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