You Need to Learn How to Power Clean
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- เผยแพร่เมื่อ 29 พ.ค. 2019
- Mark Rippetoe addresses the misconception that Starting Strength was developed for high school kids and that the power clean is optional when doing the Starting Strength Novice program during a Live Q&A recorded at Starting Strength Austin.
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Clickbait. From the title I thought it would be telling me how to get my kitchen and bathroom surfaces sparkling.
Really? On a “Starting Strength” TH-cam channel for “strength training”? That’s what you thought this was?
@@matthewdavis6169 I just figured that getting yoked was so you could have the strength to scrub that limescale away faster 💪🚽✨
Mr. Clean was pretty buff.
😂😂😂
This is more about the "why". He does have other videos where teaches you exactly how to clean your kitchen, bathroom and even your driveway with a barbell.
Today I had to pull a 130 lb mastiff off my little 10lb family dog on a walk so he didn't get killed. It happened super quick but I honestly credit all the powercleans I've been doing lately for being able to react quick and with enough force that it couldn't do anything more than superficial damage. Power is so useful and the woman walking the dog didn't have the power she needed to handle her dog. You never know when its needed but being capable of handling problems as they appear is very comforting.
Sounds like your dog needs to eat more.....and deadlift........
And bench more
@@jonathand9682 or get a bigger dog like a large German shepard that can beat the crap out of the mastiff!
A man should not walk a 10lb dog
😂
Rip doesn't strike me as type to think there are no dumb questions
tory nichols the questions aren’t dumb, it’s the people who are morons
😂😂😂😂😂
My high school shot put coach had us doing "cleans" back in the 70's. I continued doing them on my own, well beyond my "putting" days. I'm 63 now so things are different - I deadlift but no longer clean. Agree, 100% with Mr. Rippetoe.
I go to a huge gym in CT. At the current time, I'm the only person doing power cleans in that gym. In the 10 years I've been going there, I can count on one hand how many people I've seen doing full squat cleans... and that's being generous. It's a shame, because it's one of the best overall movements and the difficulty of learning it is part of the appeal. I see all of these guys with little traps doing useless shrugging. Do heavy power cleans for a few years and you'll have some beastly traps. I'm 56 now at 178lbs and I can power clean close to 200lbs. I plan on doing it until my age and joints prohibit me.
Hey man! I'm researching these types of videos on TH-cam and TikTok because I want to add to my strength training program (consists of just bodybuilding and powerlifting exercises) more diversity by adding plyometrics, "power" exercises / oly lifts, stretching and other fun stuff like that.
I'm wondering because I'm not a professional Olympic lifter I'm not gonna be doing every single variation of the clean and jerk and snatch, like power versions, hang versions, off the blocks, heavy days, light technique days.
So i was wondering because you seem to have history doing these things and are more experienced than me that could you tell me which of these lifts really give you the most bang for your buck? Like are snatches more beneficial than cleans, or are you better off doing cleans or power cleans and jerks, because it gets very confusing with the amount of variations😅. And also how do you program these lifts? What kinda progression you use? What about reps and sets? General tips?
Some background info, I'm 6'5/195cm 17yo from Finland with long femurs so squatting full depth with a bar can be challenging front or back squat style if i want to maintain good form. Of course mobility work would at least help this issue or heel wedges / Olympic lifting shoes maybe.
I know this is a lot and I'm sorry for that but nevertheless I'm very thankful if you even read this far and took time out of your day to write a response, have an amazing day sir!
20 years of olympic lifting here. He's right. If you can, you should. I ruptured my quad tendon in 2017, so I had to retire the full lifts from my training. Still do powers tho. Power cleaned 110kgs today for 2 singles, as a matter of fact haha. Do what you can. Kettlebell work is also recommended, especially at an advanced age. Are yall hiring? Haha
"It's in the job description", Mark always giving the best answers. Master!
"Yuh need to Pawer clean, if yuh can Pawer clean."
LOVE THIS GUY!!!! AMEN BROTHER!!!
The Barbell Logic guys are not too keen on power cleans... they can take it or leave it.
Those guys are watering down the Starting Strength logic big time in order to please audiences where they give talks or conferences... Rip here keeps being a great pillar of stability compared to those guys, they say thing when someone doest like a thing, wants to substitute a ting, or doesn't want to do hard shit, like "well, [look at one another nervously and fast] as long as you can still deadlift and if...."
Their Nocibo effect is huge since getting under the bar is already hard mentally for most people once you get past 1.5 BW... recently they are answering questions and said some shit like, "If you are a runner I don't see why you should or ned to lift lie a powerlifter, if your sport's requirements ...... in a flash many people thought well I don't really need to get THAT strong then, I can scale it down to "my needs" Recently too they are emphasising the assistance lifts over the lifts for "medium or advanced" lifters; "If you're training the squat for example, you're training your WEAKEST point in essence, same with the other lifts..." So then, chains, deficit this or that, etc
I just began doing power cleans a few months ago. Might not make any sense but it feels like they tie together my strength.
I wonder how much the Engineers from Prometheus can power clean.
For a quite some time I thought you were referring to actual engineers at a company called Prometheus.
If you're looking for WHY you should clean, go watch their video teaching it to "The Art Of Manliness". He explains in a little bit more detail.
Dang, mark just called out barbell logic
Coolidge there’s a reason why people come out from Rippetoe. Everyone thinks they understand the reasoning better. Barbell logic, Barbell Medicine come to mind. Everyone is smarter than the man who wrote the book.
There’s no reason not to clean, if you can clean.
I like both barbell medicine and barbell logic channels. But if you follow there videos you can see them trying to be different and eventually either coming to the conclusions Rip does or just doing what he told them to without giving him any credit. It's pretty funny to watch. Perfect example is how he told figanbhuam to gain weight and compete in a higher class. Past few months he is trying to gain weight and compete in a higher class. Rip was telling him that for years and he told him it was a bad idea. Uncle Rip has been playing the game for too long lol.
@@djscottybez i agree with your last sentence entirely.
Still dont know why i should clean. I just know I should clean.
It’s the purest way to express power with a barbell. Athleticism is about power, not just strength. As you get stronger, you need to continue to train your ability to express that strength rapidly. Hence the power clean.
@@charlesfisher3983 thanks
@@charlesfisher3983 That's dogmatic at best and dangerous ay worst. Great movement but there are other ways to rapidly demonstrate strength
@@charlesfisher3983 who are you? Mark?
@@charlesfisher3983 You can do deadlifts explosively. You can do any movement fast. You don’t need to powerclean for that. So I don’t get the point of learning an entirely different and very technical movement.
I don’t understand why so many people think Rip is so dogmatic? He teaches the proper way to squat , bench , deadlift , press , power clean , etc... if you can’t do them because of anatomical anomalies ...rip says don’t do them ... choose another excercise ... it’s that simple
That's exactly right. But it's fun to pretend that's not what we say.
0:23 He's lookin' at you, Reynolds and Hambrick ...
why tho
Cleans are a great expression of power, often overlooked in the strength craze that people have been into lately. Strength is important, but not the only factor that should be improved in the gym. I consider speed, agility, and mobility just as essential.
JP says clean your room, Rip says powerclean
Gotta clean your shit up!
Obviously the answer to life's hardships is to power clean your room.
I needed this video
Looking forward to attending one of your in person training sessions one day.
Very informative, Coach
Good advice.
How am I supposed to get off to power cleans?
If you piss Rip off, you’ll end up like the guy sitting next to him
I love this guy
Pretty straight forward
I would love to be able to do them. But i have never been able, even in high school. My elbows just don't come up.
If explosiveness can't be meaningfully trained, what does the power clean accomplish aside from making you better at power cleans? Would a person that does power cleans, compared to one that does no exhibit higher levels of athleticism? If so, what would we expect to see?
The powerclean is a lift that measure the increase in force production and is a good tool to a light deadlifting day.
@@Luke41lol The power clean doesn't measure force production, as force production is best measured by the slow lifts. The power clean measures *power* production in the clean, i.e. fast force production. The question is whether the power clean actually develops power, or merely displays it, since power is a function of strength (trainable) and acceleration (not very trainable).
In terms of light pulling, I think for most, it's too light to serve as a deadlift assistance exercise. If the goal is to increase the deadlift, I'd rather do SLDLs, RDLs, Rack pulls, paused pulls, deficits, etc.
So power production increases along with force production
@@bubhinson Does it? Doesn't Rip repeatedly say that explosiveness can't be trained?
Furthermore, aside from the power clean, what improves in people that do power clean? Does your SVJ increase more if you do power cleans? Are you able to sprint faster? What data exists that shows doing power cleans improves power beyond just getting better at power cleans?
It's a great exercise to drain your nervous system.
Work around it with a heavy kettlebell clean. I’m still waiting for the signed trap bar.
@@DPB85 No pion. And you must be new to the starting strength cult. You can’t wait to watch every videos, with your snack and capri son. And don’t use the Lords name in vane either. I’ll be at your moms house tonite as well
I LOVE the power clean. Not because it's a great movement, which it is, but because it's just fun as #***!:#😁 putting 225+ on the bar and getting it up is super fun and exciting, and it's safe... And here is the catch. As long as you can drop it if you have a miss. I used to go to a CrossFit gym once a week just so I could deadlift and powerclean with out getting dirty looks at LA Fitness. I used bumper plates for my powercleans and it was a reward for deadlifts but then I moved. I miss powercleans :-(
Ripp, what is the reason for athletes to display the power in weight room (except for Olympic Weightlifters)? If we keep increasing the F in the equation, the person will produce more power for sure. But what is the need to display that power outside of the field?
progress
Stronger people are able to display that strength faster than weaker people. I'd think it would be the same reason Tendo or whatever speed measurements are used with stuff like speed benching, or Pendlay rows. The explosiveness contributes to the stress-recovery-adaptation model
Just to have it, to know you have it
Yes sir. 💯💯
I used to work for a guy that pronounced "bulllshit" just like Mr Rippetoe. Thank you.
I'm 52, and flexibility is my biggest challenge
Tommy Evans make it a priority! Do clean pulls, box step-offs, lat/ t-spine mobility for front rack
Start stretching
Patience is what you need. It takes about a month to feel good in the proper positions. I’m 31, so just be patient with yourself. It’ll come.
Power clean into push press wears my ass out.
Best excercise!
But Mark, ¨ how am I gonna do my powercleans if I don´ t have bumperplates? ¨ :D
This is what I want to know. I go to a commercial gym. Am I supposed to wait until I can afford a free standing house with enough room to install a deadlift platform and a set of bumper plates before I can start my novice program?
@@reanetsemoleleki8219Why would you need bumper plates?
@@christopherely4364 and the end of a powerclean rep you drop the barbell. A controlled drop where you don't take your hands off the bar. That's how I understood from reading a copy of one of the earlier editions of Starting Strength.
You can see why people don't want to coach it; it's a pretty technical movement.
I've just started trying to train it and I don't have a lot of natural athleticism, so its tough. Unfortunately, I've also done a lot of heavy bent-over rows in the past, so I'm really fighting with the impulse to arm pull.
Finally.
I honestly don’t understand the benefits of power cleans for non-athletic people. It just seems like complication for the sake of complication. Once the deadlift cannot be trained every session, wouldn’t it be better to use Barbell Rows? You might say “Rows aren’t trainable to the same extent as squats and deadlifts,” but I say so what? The Rows would be replacing Power Cleans, which have similar limits to their lifetime trainability. I just don’t see the reward for all of risk the Power Clean brings to the table.
I was F'ing around with cleans for a year or two. Never quite got the technique right, off the floor, to really make progress. Occasionally the catch would be weird, and I'd think how lucky I was to never hurt myself.
Finally my luck ran out, and the bar was too far out to catch it crisply on my delts, and I instead caught 215 in my fingertips and F'd my wrist.
Damned thing took most of a year to heal to 95% and it's made me swear off proper cleans. Now I just do high pulls & get most of the same explosive benefits, without most of the same technique + risk concerns.
@@GZA036 look, the clean is not a magic exercise, high pulls, jumps, and throws all replace it just fine and skip he learning curve and lower the risk of injury. That's why a majority of actual strength and conditioning coaches have gone to not using the clean
Alright i'll clean my house already Rip, damn
I'm sitting here with a bruised collarbone and front delt from trying these for the 3rd time yesterday. It was ugly but if Rip says to do 'em I'm gonna do 'em.
narrower grip, elbows high, armpits forward.
I'm not gonna pretend to know how to diagnose your issues but it sounds like you're letting the bar crash. Greg Everett and Catalyst Athletics have the best repository of instructional videos on oly lifting I've come across, check them out
You're the kind of guy who cries about the hook grip hurting his thumb aren't you.....
@@GZA036 Nope, mixed grip sucks. Hook grip for life.
I had a v-shred ad 😂
Captain Curl is everywhere
The Big 4 (and accessories like the way Reynolds teaches Pendlay's rows) can be done slowly (by choice or not), and they can more importantly be learned autodidactically. So for more technical and dynamic lifts like cleaning and snatching, what's the prescription? Is a coach necessary (considering most of the technique process for oly lifting is in the first year according to Feigenbaum and Baraki, past that muscle cross-sectional area is what matters)? Could someone competently teach themselves? Should they? And how should they?
Practice
My Jenn-air washer power cleans my laundry.
Intermediate lifter here. I can power clean (very little knee bend) 100 kg, deadlift 180 kg.
I dropped the PC, since I don't think it's all that necessary for "power production". It's more about display of power. For that, I prefer sprinting once a week.
What's your body weight?
I need to clean so I can become strong enough to rupture my Achilles tendon like Uncle Rip... lol, jk
Idiot.
You need to power clean if, and only if, your goal in training is to get better at power cleans.
heh i just realized that.. didn't mention any benefits of power clean heh
Nothing like gripping that heavy bar and ripping it off the floor
But why though?
Barbell Therapy it’s in the book 📖 but power(speed) production shouldn’t outpace raw force production too fiercely. It gives your CNS a break from deadlifts while still strengthening the (1st)pull better than chin ups or rows can.
Notice how he doesn’t say snatch, which is arguably easier to do but requires less weight and doesn’t transfer to the main lifts as closely.
Literally nothing that cannot be replicated with jumps and throws, with a shorter learning curve
str94100 very hard to quantify progress on those though.
Is it? They're standard use among most major strength and conditioning programs. If you broad jumped 6' 7.5" last month, and this month hit 6'9", progress has been made. You have to pick several indicator movements and track progress there, but it really isn't all that complex beyond that, assuming you're keeping records. All of this, of course, assumes you have the strength and coordination levels to make power training worth while. The stupidity of it is people who are overweight and unathletic, running SS with a 135 squat, trying to worry about their ability to "express power athletically" or some bullshit to that direction
Power cleans are a gateway to Olympic lifts
Starting strength is good for HS athletes as well as adult athletes
I'm 27 and I've never power cleaned.
He's had a lot of injuries and surgeries. Is this inevitable in power lifting or just bad luck?
Competitive sports are not for health, is about winning something.
@@YamanoRyuu But starting strength is supposed to be meant for anyone to get strong.
Some of his injuries are unrelated to weightlifting. He goes into detail on some of them, I think there was a motorcycle accident at one time and his shoulder problem was caused by a bone spur I believe. I can't remember the details.
@@dphitch yeah, and some incidents while riding/wrangling horses.
I think he said even if you do everything right injury is practically inevitable.
How about some evidence supporting the benefits of the power clean? “You need to clean if you can clean because I said so” Dogma at it’s finest right here.
Duke Of Istria What does that translate into? If you are already lifting weights, what additional benefits does power cleaning provide besides increasing your injury risk if you aren’t an athlete? I increased my power clean from 90 kg to 130 kg and I can’t say that made any significant change on anything that I do outside of power cleaning. My vertical is the same as it was when I started.
Duke Of Istria What’s the point of doing something that doesn’t improve something else in your life? Why train something that is fatiguing but doesn’t build muscle or strength as well as any conventional lift?
Duke Of Istria They build very little muscle compared to other lifts like the squat, deadlift, rows, bench, ohp, etc. If your goal is to build muscle you are much better off spending your time on these lifts. You won’t see bodybuilders or strongmen doing snatches because they don’t build an appreciable amount of muscle compared to just about any other lift.
Duke Of Istria How does that speed and coordination translate to any other skills? There’s insufficient evidence that the clean and snatch increase your speed and coordination in other activities. If you have evidence to the contrary I’d love to see it.
William Brown I think you’re witnessing the whole “dogma” thing now
I like how he sugar coats what he says....LOL
can't rack the bar. so i do a "fake" power clean
I'm astoundingly uncoordinated, and I've never understood the aversion to power cleaning.
get some bad shoulder mobility/pain and you'll start to understand.
@@jackslater2297 I don't know how old you are, so I'm not necessarily including you in the following statement: the lack of problem solving solving skills, effort, and desire generally allocated to the power clean is baffling to me.
I genuinely want to learn the power clean. I'm not averse to it. But my only option at the moment is a commercial gym that doesn't have a a platform or bumper plates. How do problem solve my way out of that? I'm 30 years old and don't want to postpone my novice program any longer.
@@reanetsemoleleki8219 Iron plates work fine, especially when you're learning, and I can count on one hand how many times I've used a platform. You can stack plates, blocks, yoga pads etc. up to get the bar to the right height until you can use 45s.
@@KriegWaters hey, thanks for replying. My concern was never getting the bar high enough. It's dropping the bar (not throwing, I mean a controlled drop). My understanding is that this is necessary for back safety. Admittedly I never looked into the validity of that because it made intuitive sense. Can I power clean without dropping the bar for the rest of my lifting career?
It doesn't make sense to have total noobs trying to learn a technical dynamic lift when they could just worry about getting stronger
The skeleton is really intimidating
No you don't
too dangerous without proper form, and learning proper form usually requires close instruction due to its technical complexity. disagree with Rip here
I mean he said clean if you can clean. So if you can't get time with a coach you can't clean. If you go to a commercial gym you can't clean. Simple. What I want to know is what can I do as a substitute to the power clean
Like him sitting next to a skeleton
While I'm sure it is highly beneficial for general athleticism, you don't need to power clean to get strong, especially if you're already doing rack pulls and shrugs as an intermediate. The low bar squat is technical enough and the dogmatic dictating manner in which it is insisted as part of the program most certainly turns a lot of people off completely that could otherwise do the SS program with high bar.
The power clean is even more a technical exercise, and most trainers don't know how to coach it properly. Telling them they must learn, then charging a lot of money for seminars you have to travel the world to get to, so that you probably won't get to be a certified SSC anyway, doesn't help.
If you were a little less dogmatic and dictating about your program (and diet, but i'm not going there) it would be a lot more beneficial to a lot more people.
just listen to yourself lol
cry more please
so this video was uploaded an hour ago, and you responded to this within minutes to trash it. What an effing troll. Stop being an effing poosy and power clean, or don't, but don't bitch about it.
Zi Guy Blahamaniacs 4 life!!
@@johndim11 I didn't post that to trash or troll. Being frank is the most efficient communication and since Mark pulls no punches in his speech I'm sure he appreciates the same. I wasn't being nasty, though I may have come across as a little too negative.
My criticism was meant to be constructive. I read and followed Starting Strength, Practical Programming and The Barbell Prescription as I'm a master lifter (aka I'm older). The information along with obviously listening to what he has to continually put out online has changed my life and I also participate in the SS forums when a really important issue has come up I've not found an answer for.
Mark, particular SSCs and some in the general SS community have been extremely helpful to me. That obviously has not gone unappreciated but maybe it looks that way by the wording of my post. My apologies to anyone who got the wrong idea.
Aren’t his people the ones telling us we don’t have to? They need to get on the same page.
At mu son's power meet the best cleaners were not that big. If you are fat you cant get it suspended in air to rack it
You've obviously never seen Lasha Talakhadze lift.
Very unhelpful
You need to learn how to power clean, just not from Rippetoe
A video about nothing