T Nation

Power Cleans and Quads


#1

Do you think power Cleans stimulate the quads? I've been focusing on the mind muscle connection with these in the initial part of the movement and I think it helps execute the exercise.

What are your opinions?


#2

I am a fan of power-cleans agree that the quads are involved to initiate the pull; however IMO the quads respond best to higher rep ranges and it is doubtful one could perform enough with reps with an adequate load to seriously fatigue their quads.


#3

power cleans don’t do very much for quad hypertrophy. However, engaging your quads for the first pull is important.


#4

[quote]trap_builder wrote:
Do you think power Cleans stimulate the quads?[/quote]
Cleans “stimulate” a lot of muscles from the calves to the traps and plenty inbetween. That’s why they’re awesome and useful.

“Mind-muscle connection” isn’t really the right term when it comes to exercises like cleans because that generally refers to feeling/identifying certain muscles working for a certain time under tension.

In a clean, for sure the quads are activated, but it’s for such short time during such a large exercise that over-focusing on quad tension will almost definitely lead to technique issues and poor performance. And I’m not one to say you need competitive-level form on the O-lifts, but you do need to pay attention to what’s going on. It really is a “movement, not muscles” type of lift.

My opinion is that I’d really like to know what your current training week looks like. You’ve had some peculiar and specific questions lately and I can’t quite figure out how you train. You military press every day, don’t believe in lateral raises, and don’t bench. I think you could get some better overall input if we knew what you were doing now. What’s your training routine? The days, exercises, sets, and reps.


#5

[quote]Chris Colucci wrote:
In a clean, for sure the quads are activated, but it’s for such short time during such a large exercise that over-focusing on quad tension will almost definitely lead to technique issues and poor performance. And I’m not one to say you need competitive-level form on the O-lifts, but you do need to pay attention to what’s going on. It really is a “movement, not muscles” type of lift.
[/quote]

This is why CC is paid the big bucks, spot on.

My thoughts are that if I’m worrying about MMC in my quads while I powerclean, there’s a few hundred pounds of iron that’s likely to go straight through my chin. For the record, I think this is a bad thing.


#6

As a tangent:

  • a very efficient way to build quads is doing HIIT work on a stationary high-resistance bike
  • while not being 100% eccentric-less, the eccentric portion is minimized
  • using appropriate hip/foot positioning can minimize hamstring contribution

That’s why this can be done 2-3x a week without clashing with your run of the mill 4-5 weight training sessions a week (but preferably not in a hypocaloric state). Additional quad isolation work on weight-training days might only be necessary to correct some glaring balance issues with your different quad heads.