Sufficient power clean strength

Discussion in 'Strength & Conditioning Discussion' started by Hendersonfan119, Jul 30, 2010.

  1. Hendersonfan119

    Hendersonfan119 Yellow Belt

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    Hello I remember someone posting a while back about sufficient strength for bench,squat and deadlift. It was something like your body weight for bench. 1.5 times your bodyweight for squat and 2 times your body weight for deadlift. I was wondering what sufficient power clean weight would be.
     
  2. rckvl

    rckvl Blue Belt

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    238.3 lbs


    Just get stronger at it.
     
  3. PowerHungry

    PowerHungry Oh yeah!

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    There is no "sufficient." It all depends on goals.

    If you mean, what is considered strong or elite in those lifts then a better marker is 1.5x bw bench, 2x bw squat, and 2.5x bw deadlift and even those aren't elite in some cases.

    For cleans, it's somewhere in the neighborhood of 1.75x bw.

    Weightlifting Performance Standards
     
  4. NinjaBlack

    NinjaBlack Blue Belt

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  5. flak

    flak Guest

    Seems to me I read something from Mark Rippetoe awhile back saying lifters should be able to bench press and power clean roughly the same amount of weight.

    I'm too lazy right now to look for the source, and it's possible I'm misrepresenting what he actually said. But it stuck in my head at the time -- I thought "damn, I guess I need to do a lot more power cleans.":D
     
  6. Baconator69**

    Baconator69** Banned Banned

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    Bloody war powercleans
     
  7. Tosa

    Tosa Red Belt

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    Why do we want standards? If your strength is a limiting factor for you in your sport make it a priority, and get stronger. Otherwise, maybe something else is a priority. If you're not strength training for a sport, then just get stronger.

    I don't see power cleaning what I bench anytime soon. I think it's because I'm incredibly not-explosive, or at least that's my excuse.
     
  8. glennpendlay

    glennpendlay Yellow Belt

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    Train your weakness.
     
  9. MMAPARADOX

    MMAPARADOX White Belt

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    I want to start getting into olympic lifting,
    could you recommend a good beginner program?
     
  10. XTrainer

    XTrainer Red Belt

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    Whoever posted about "sufficient" bench, squat, and deadlift numbers misled you. There is no "sufficient." There's "stronger" and there's "weaker," that's all.
     
  11. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    Come on... there are certainly "standards" people try to attain to be considered strong.

    The TS just wants a # to shoot for to give him an idea where he stands.
     
  12. MASShole

    MASShole Get it?

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    No it's not.

    According to the definitions, I'm "intermediate", meaning I've been doing this for years but I have no plans at higher level sports or competitions any longer. A person at 198 lbs should be able to clean 205 lbs, and even the elite class is 327, which is below the 1.75x BW comparison.
     
  13. Bright5086200

    Bright5086200 Blue Belt

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    i agree. train your weakness. If you are benching twice your body weight, than why keep training that and focusing soley on that? Train your deadlifts and squats
     
  14. PowerHungry

    PowerHungry Oh yeah!

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    Those numbers are low in certain instances and the definitions just aren't very good. I am advanced or between advanced and elite in almost every category but I am far from being even one of the strongest people who posts on this board. I haven't been strength training for a comparatively long amount of time and have zero plans in high level athletics. I don't even play sports.

    My clean is horseshit and I can still do a 1.0 to 1.2x bw clean and that puts me between intermediate and advanced for my weight class which I'd say is laughable.

    All that being said, I still don't think the chart is a bad resource just that some of their definitions for the terms beginner, intermediate, advanced, and elite are not accurate.

    I think the "elite" numbers for squat, bench, and dead are very reachable for someone who trains each of those lifts equally and are just artificial benchmarks for TS to shoot for but I don't really think help define who is in the top 1% of all weightlifters.

    Perhaps, their clean numbers and definitions are more accurate but even then across the board the ratio of BW to an "elite" clean is roughly 1.75x bw. Obviously, that's going to need to be adjusted for different weight classes though.

    Clean/BW
    207/114 = 1.815
    224/123 = 1.821
    239/132 = 1.810
    266/148 = 1.797
    288/165 = 1.745
    310/181 = 1.712
    327/198 = 1.651
    345/220 = 1.568
    357/242 = 1.475
    367/275 = 1.334
    376/319 = 1.178
     
  15. turbozed

    turbozed Red Belt

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    You should aim to be able to clean 3x your bodyweight:

     
  16. Donut62

    Donut62 Black Belt

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    Fucking this.
     
  17. K1HerosNakamura

    K1HerosNakamura Black Belt

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    plus juan

    I just think of these little bastards coming into my driveway and flipping over my car with their super power before I lift and it helps.
     
  18. glennpendlay

    glennpendlay Yellow Belt

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    There is a forum at Pendlay.com where I help beginners with programs and form. If you are interested, get an account and post. There are also several other people on that forum who are happy to help out beginners with programs
     
  19. MMAPARADOX

    MMAPARADOX White Belt

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    thanks
     
  20. zx

    zx adventurer

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    i'm interested glenn dude pendlay. Would you keep helping us here too?
     

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