Power Clean Safety Q please help

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shoakerton86

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Hello everyone

I've started following Bill Starr's Strength for Football program, and I've been doing power cleans as outlined by the program 3 times a week.

On my heavy pclean days, I have built up to 5 sets 5 reps of 135lbs power cleaning from the floor. Unfortunately, my uni gym doesn't have a platform to drop the weights, nor are the weights suitable to drop anyway (they're the rubber octagaonal shaped ones).

So I've been power cleaning them and at the end of a rep I lower it down to the floor to continue on the next rep. My Question is, since I can't drop the weight as in a proper power clean, should I stick to 135 and just try higher reps? I'm at 5'8" 162lbs bodyweight. I heard from some people that that is what I should be doing to avoid injuring my shoulders when I set the bbell down after a rep (since i'm using my arms to decelerate the fall of the bbell)

Thanks

Shoakoerton86
 
cleans aren't something you really do high reps with. Maybe gradually move up in weight and just keep getting strong enough where you can lower the weight safely. idk :icon_neut
 
I used to do cleans with iron weights on a concrete floor so I know what you're talking about. Now what I do is get some clasps so i can add more weight without worrying about it falling off the bar. I've never had a problem with my shoulders from it.
 
Do them in front of a squat rack and front squat the weight down to the safety bars after each rep.
 
I know what you're talking about, I always have to set the bar down gently after power cleans.

The big problem, of course, is when you de-rack the bar from your shoulders and stop it at waist level -- very rapid deceleration, which means a lot of stress on the shoulders and elbows.

How do your shoulders/elbows feel when you de-rack the bar with 135 lbs. on it?

If they feel okay, move to 140 or 145, see how that goes.
 
Need not worry.
I've been doing it with a weight over my bodyweight, you get used to it.
It's good for grip.
 
If you really need to as you lower it let the bar hit your upper thigh you will get some bruising but it will protect your shoulders.

135 lb should be fine im only 150 lb and i have had to do what you are with over 200 lb.

I did that before i started doing what i first said its kinda hard to explain but bring your body down with the bar in a controlled way and kinda quarter squat then let the bar rest on your thighs and lower it from there.

I suck at explaining things hope that possibly helps
 
maximus__ said:
If you really need to as you lower it let the bar hit your upper thigh you will get some bruising but it will protect your shoulders.

135 lb should be fine im only 150 lb and i have had to do what you are with over 200 lb.

I did that before i started doing what i first said its kinda hard to explain but bring your body down with the bar in a controlled way and kinda quarter squat then let the bar rest on your thighs and lower it from there.

I suck at explaining things hope that possibly helps
Click to expand...

Second vote for bouncing off the top of the thighs on the way down. "Pop" the bar off your clavical (clean grip) with the legs, and let it hit your upper thighs on the way down.
 
Another view -- I bend my knees as the bar hits waist level, to absorb some of the shock. But I don't let the bar actually touch my thighs.
 
Maybe I'll start doing cleans soon seeing as you guys find it alright to do this. I was always worried about injuring myself in the decel portion too. There's only one gym I know of in Ottawa that has Oly platforms and it's pricy to go there (It's a Crossfit place, I think they have coaches which is why the price is over 100 bucks a month)
 
I lower 225 routinely. Guys did heavy cleans before the advent of bumper plates. It can be done.
 
Just be careful as the weight gets heavier. I hurt my wrist lowerin' 225 from a front squat earlier this fall, and it wasn't the first time I'd lowered 225, either.
 
Wrist wraps are your friend for cleans and front squats. I'm not a fan of any sort of wraps most of the time, but the consequences of a bad clean or front squat are pretty dire, and cleans happen so fast there isn't really anything you can do about a bad rep (you can at least drop a FS).
 
thanks for the replies everyone :), I guess I'll just increase the weight little by little since i don't feel any discomfort yet from decelerating the weigths
 
The technique for getting the bar carefully down to the ground is more advanced than it is for getting the thing up in the first place. It can be done, you just have to practice and find your own style out of the thousand-fold possibilities. Personally I prefer to utilse "the worm" moreso than say, the "gut shelf", "petit mal" or the "boneless chicken".
 
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