4chan archive /fit/ (index)
2012-10-02 05:48 15004098 Anonymous (lolwut.jpg 1600x1200 130kB)
What exercise can replace power cleans in SS? Pic unrelated

0 min later 15004110 yoke
>>15004098 >replace power cleans you are a faggot. do not do this.

0 min later 15004113 Anonymous
>>15004098 why would you want to replace power cleans

1 min later 15004125 Anonymous
You cant really replace power cleans. Theyre in the routine for a reason. A lot of new guys will use put in pendlay rows because they see them in SL however they can never replace the glory that a power clean possesses.

2 min later 15004129 Olyslob
>>15004098 Cleans

3 min later 15004142 Anonymous
>>15004125 I've trouble doing them, but if they are that important I'll just suck it

3 min later 15004146 Anonymous
clean&press full cleans clean&jerk are the only replacements, also >doing ss >not adding rows,chins, dips say goodbye to lats and bis

3 min later 15004149 Anonymous
>>15004129 not really.

4 min later 15004157 Anonymous
>>15004142 What are your troubles young padawan.

4 min later 15004160 Anonymous
>>15004146 I'm doing those exercises already

5 min later 15004168 Anonymous
>>15004160 >does all of those exercises >has trouble with power cleans

6 min later 15004187 Anonymous
I wonder if there's even a single guy out there on /fit/ who actually does SS as intended. It's no wonder we see all these threads about people "doing SS" and end up stuck at a 1 plate bench and 250lbs squat

10 min later 15004236 Anonymous
>>15004187 do you honestly thing power cleans are some magic fucking pill that will change the entire outcome of SS? gooby pls. Power cleans are unnecessary and carry a high risk of wrist injury.

12 min later 15004267 Anonymous
>>15004236 only if you're a faggot who cant lift. cleans are pure fucking power.

13 min later 15004274 Anonymous
Hang cleans are much easier, but don't serve the exactly same purpose. If you must replace the power cleans, best alternative would propably be hang cleans.

15 min later 15004300 Anonymous
>>15004236 wrist should have no part in catching the bar

16 min later 15004319 Anonymous
No reason not to do power cleans. Usually, people just feel intimidated by anything that resembles a technical exercise and just would rather not do them. This is just being a pussy, and sets a bad precedent for the management of both training and life. I think the Starting Strength includes an understandable method for learning to power clean, and just in case it's not simple enough I rewrote it for the new book so that it is even simpler. You don't really need bumper plates to do them if you don't have access, so that doesn't wash either. They are in the program because an explosive movement is a valuable contribution to power production, and they make deadlifts get stronger faster. Okay, you don't need a coach to learn power cleans, because we fixed things up so that you can learn them out of the book. And what exactly is the downside of trying to learn them and failing? Firing squad? The fucking bodybuilders making fun of you from the safety of the dumbbell rack? Loss of wages? Just try them before you decide you can't learn them without a coach.

17 min later 15004327 Anonymous
>>15004236 > high risk of wrist injury. That's no reason to avoid them. There are pretty much higher or at least equal chance of shoulder injury in dips, back injury in deadlifts, or goddamn death in bench press.

17 min later 15004334 Anonymous
>>15004300 >implying your wrist doesn't bend backwards to hold the bar on your delts. >implying the weight of the bar as you are catching has no stress on your wrist >implying flexibility has nothing to do with proper catching on the bar

18 min later 15004349 Olyslob
>>15004334 Maybe in Jump Shrugs

19 min later 15004355 Anonymous (1347039678567.gif 400x225 2796kB)
>>15004334 you know what i meant, don't be a smartass

19 min later 15004357 Anonymous
>>15004334 then stretch faggot. you catch the bar on your delts. if you are catching with your wrists you are doing it wrong.

19 min later 15004358 Anonymous
>>15004334 >implying your wrist doesn't bend backwards So? It's still well withing the limits of your wrists natural ROM. It's good to stretch your wrists anyway so you can do front squats properly.

21 min later 15004375 Anonymous
>>15004334 >implying that in anyway means people shouldn't attempt to remedy their flexibility issues. Hiding from a problem is not how you go about fixing it.

21 min later 15004378 Anonymous
>>15004327 The problem is that with a wrist injury, you are unable to perform pretty much any other compound lift. Even if it's just a slight strain, it effects your lifts. It even effects your ability to properly grip the bar on a squat. Every lift can cause injury, but most other injuries or strains can be worked around as they heal.

24 min later 15004421 Anonymous
>>15004375 Didn't say they shouldn't fix their flexibility. They definitely should. Problem is, that on a program like SS, a beginners strength and lifts will increase much faster than their flexibility. For example, it's hard for me to increase my squat currently (at 225lbs) because as my ROM improves, I notice that I am weak at the bottom. Even a 10 degree difference from slightly below parallel to slightly deeper makes a huge difference when you've only been going parallel or slightly below at a given weight.

24 min later 15004422 Anonymous
>>15004378 Bench press also has high chance of wrist injury, you don't bench either for that reason? Also better not to squat, since you can't do anything in the gym with a knee injury.

28 min later 15004474 Anonymous
>>15004422 wrist flexibility comes far more into play in a power clean than it does a bench press. You shouldn't even be resting the weight on your wrists with them hyperextended backwards to begin with on a bench. Bar should be inline with your elbow. You know how I know you don't lift?

31 min later 15004507 Anonymous
>>15004378 Yeah I totally fucked my wrist in like my second ever workout Was doing low bar squats with the weight of the bar on my wrists Never went to a doctor but its fine as long as I dont rotate my hand too much and tape it up with athletic/wrestling tape when I lift

34 min later 15004538 Anonymous
>>15004507 Wrist and shoulder injuries are the worst. I pulled my shoulder during flies when I was a noob and couldn't do any pressing or pulling movements with my arms for around 2 weeks. Had to use bitch weight.

40 min later 15004613 Anonymous
Kind of wish we could have our own custom /fit/ beginners program it's always lel do SS OP read the book dumbass lel. >oh but actually don't do half the program, and then add in a bunch of other stuff I only ever see fatasses doing power cleans, probably because they just started SS. Plus I hear Rip teaches some fucking weird form

46 min later 15004681 Anonymous
>>15004474 >. You shouldn't even be resting the weight on your wrists with them hyperextended backwards to begin with on a bench You shouldn't do that with cleans either. In both cases possible injury is caused by the lifters mistake. My point still stands. >You know how I know you don't lift? I do buddy. If you are afraid to do cleans for whatever reason, don't give shitty advice for others just because of that.

49 min later 15004715 Anonymous
>>15004474 >implying the weight should be resting on your wrists in cleans wut

50 min later 15004726 Anonymous
>>15004187 I've done all the lifts as intended. My lifts aren't that impressive though because I've been lifting for ~1 year, but there have been 1 month periods of inactivity due to work/school/other things piling up. I've never posted a shitty routine thread on /fit/ though (I think anyone that has basic literacy and can use google does not waste /fit/'s time)

51 min later 15004744 Anonymous
>>15004098 The best thing to substitute for power cleans if you can't do them is your attempt at power cleans. Just keep checking your form and constantly try and improve it.

1 hours later 15004884 Anonymous
>>15004681 You're not explosively bringing the bar from mid thigh up to your shoulders on bench press. That's the difference. After many reps of a heavy power clean, you're likely to start having difficulty getting the weight up high enough. Often times you will start to "cheat" a little bit. When form goes to shit, that's when injuries occur. A wrist injury is far more likely to occur on an explosive lift like a power clean than it is to occur on bench press.

1 hours later 15004903 Anonymous
>>15004726 > but there have been 1 month periods of inactivity due to work/school/other things piling up you can't find an hour out of your day to lift? for shame, OP

1 hours later 15004936 Anonymous
>>15004903 lol I'm not OP just some guy, and I'm not making excuses. I know I could have fit the lifting in. I was just trying to state that a lot of the people that post here -don't read SS -do it wrong for like 3-4 weeks -change program and go on to bash SS

2 hours later 15005794 Anonymous
>>15004098 OPs pic is from this? http://www.imdb.com/title/tt0108906/

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