Clean and Press questions

[BennyC]

Hi guys,

I watched a link Freefaller posted in the gym rats thread of Flex Lewis. In his shoulder workout he recommended Clean and Press.

I gave it ago today the best of my knowledge. Obviously the last part is a simple shoulder press movement but for the first I wasn't quite sure if im doing it right...

The clean movement, when not lifting from the floor, seems very similar to an upright row? I tried not to use a rowing motion but found that the tops of my forearms began to pump like when used to do reverse grip bicep curls, is this normal? or do I not quite have it right?

If somebody could explain this particular lift for me that'd be great! any advice or tips are welcome too!

Benny C

 

[BennyC]

It's just like the end of the a powerclean. So you deadlift it up to your hips as per normal, then whilst you've got it there, you then do the powerclean flick to get it up to chest/shoulders, and then press it up, or push-press if you need a bit of help. He keeps it quite a bit away from his body and makes it look like a bit of an upright row, but it's not at all. Also he's not using a heavy weight anyway.

Thanks

I've not actually given powercleaning a proper attempt yet, theres just about enough space, but if I were to fall it'd be backwards onto the back of the shoulder press!

I'll get my form on powercleans sorted and then I should know what im doing for clean and press.

 

[BennyC]

That was another question I had about the press actually. Should the press be static? by this I mean with no use of the legs, so purely arms and shoulders. Or can you vary? For example: Clean and Press, Clean and Push Press, Powerclean to press and Powerclean to push press?

 

[BennyC]

Press and push press are 2 different exercises. Push press is good to get that last rep out if you control the down (eccentric) movement, but pushpress can remove up to 50% of the "weight" that you're lifting depending on the speed. Press alone is very much an isolation exercises, though standing press obviously is more core-centric as you're standing having to balance the bar.

I see. In relation to all the presses listed they would be standing, although after cleaning sitting down and then pressing could be interesting! Would really isolate the shoulders but remove all core work.

Ideally a standard isolation press would be recommended after the clean, but when beginning to struggle with the last few reps a push press will suffice provided the negative is controlled? correct?

 

[BennyC]

Oh there is a bend at the knees and leg and hip involvement but it is very dominant on the back, shoulders and traps, I didn't want to give the whole movement steps but I can if people think it would help?

Trying to simplify it some more for myself, sounds a bit like a shrug but then flicking the wrists/bar up onto your chest at the peak?

I'm aware I shouldn't do the powerclean flick and then drop with my legs so that the thighs are parralell to the floor and then push from there as this then becomes a clean and squat, which is what is necesary for much much heavy weights, but I figure it removes workload from the back shoulders and traps? which isn't what I want to be doing.

If you wouldn't mind running through the steps Freefaller i'd appreciate it

 

[BennyC]

Got the hang of it thanks

Am I right in saying that if the weights too heavy you'll find yourself dipping lower in order to get your wrists under the bar? and thus this will affect the smoothness of the motion or possibly stop the bars movement and then start it again as you finish the rep with your legs?

I'm not particulary good at exploding from the bottom! perhaps jump squats could be something to consider.

 

[BennyC]

I did this on Saturday for the first time. My forearms became really pumped quite quickly.

I started with 10kg to see what the fuss was about but found that quite easy, did 20 or so reps, stepped up to 16kg and did 12 then another 12 on 20kg. Will probably start on 16 next time and slowly work up. I found it a great exercise and if you do reps in quick succession it certainly makes you sweat!

Having now become reasonably confident with my form on these but still as a novice I offer some hints I could have done with.

When I was doing hang cleans & press, I found my forearms to pump too, but this may have been because I was slightly reverse curling than cleaning.

I deffinatley agree it makes you sweat. Its such a big movement involving so many muscles I wouldnt expect anything less than a sweat!

Maybe up the weight a slightly and do less reps of 6 or 8. This way you'll be focusing more on perfecting your form than thinking about how many reps you have left to do as its a short set. Thats what I find when I use longer sets that I focus on finishing the set rather than keeping strict form.

I've been experimenting with 50KG power cleans, 50KG power clean to press and the same again with 60KG. Quite tough and I can deffinatley feel it in my traps.