I think if you made power cleans the nexus of your program, you would be extremely aesthetic if you stayed/became lean. It trains your neck, traps, all over your back and legs and forearms. If you added rope climbs without leg gripping for more arm/back gains and maybe some dumbbell incline and lunges, you would look stellar, not to mention be quite athletic which imo is actually the key or je ne saia quoi of the difference between gym golem and mirable physiques.
Now im just typing because this wait for starting a thread is ridiculous
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recently did power cleans for the first time in two years and my traps were sore af (as frick) the next day, make of that what (you) will
>power cleans
>muscle ups
>chins/dips
>cable pullovers
>very basic high volume and weird auxiliary lifts with dumbbells and bodyweight that only Chad does
>sauna
Let me guess you "need" more?
Needs more compound pushes like The Press™
Power cleans (and all of the Olympic lifts) are fantastic for upper & mid back development as well as building athleticism via power production & force transfer
They also make you feel strong as frick when you really start moving the weights around. My favorite workout is to do a rep every 30 seconds for 6 minutes starting at 75% of 1RM and adding weight incrementally after the first 6 reps. The pace keeps you moving without giving you time to overthink and just enough rest to keep going
t. 295 power clean
Wow nice. What is your ht/weight?
I agree with the above. It makes you feel coordinated/nimble and forgive me for a tinge of cringe, dangerous. I like to do ladders 1, 2, 3 or EMOM.
I am 6'5 260
Reminds me of that John Mills program, nice
Frick ur barbell bs compounds if they did anything powerlifters wouldn't look like shit
I think you do not go to the gym
Powerlifters don't do powercleans typically, it's too athletic of an exercise and by doing it the powerlifter may risk not being gross fat disgusting frick for much longer.
She is so hot. God women have so much power over me
use it as motivation king
Exercise scientists from Soviet Russia identified the
>POWER SNATCH
>INCLINE BENCH PRESS
and
>FRONT SQUAT
as the 3 exercises that have the highest carryover in sports, generally speaking, and so should be the foundation of your program.
And they weren't wrong, but at a certain point you'll be doing pulls/back squats/bench press as assistance because you can use more weight on those other exercises, so they develop more strength for the 'important' exercises, and so the circle kind of closes.
These make a lot of sense
Power snatches require full body force transfer through a very large range of motion (~5 feet) in a very short period of time (~1 second) while also requiring a very high degree of coordination. A heavy power snatch executed well is not unlike a 90 mph fastball or a 300 yard drive
Incline bench is a more natural pressing dynamic than flat bench and front squats are just better than back squats for the increased demands on trunk stability, particularly thoracic extension
I've been learning the front squat recently, and really enjoy the stimulus I get from it. I can't handle as much weight, but I really feel it in my quads and core the next day.
Interesting. Do you have any relevant links?
It's a quote attributed to Poliquin if you do a search, but tbh it's been so fricking long I can't remember where I saw it first, and if I ever saw the original source.
Thanks for the response
I think this anon is up to something. Used to have front squats in my routine, had them only 10kg lower than back squats. Drop them, proceed to get back pain whenever I'm in the bottom position on back squats with weight above my bw (90kg).
Good thing she's wearing a cross. I almost thought she's a bawd
If a woman like this looked at me like that irl I would probably cum in my pants instantly.
Look at almost every olympic weightlifter (powerblobs not included), might as well just do a full olympic program and get aesthetic and ridiculously strong at the same time.
>one of us
Weightlifting is cool but i am the absolute worst build for it. Its not a matter of flexibility that i simply cannot do an overhead squat. Its being 73 inches with a 76 inch wingspan and a lean waist of 30 inches.
That’s almost exactly how I’m built, having long arms actually gives you the advantage in the snatch, only minorly to the detriment of jerk stability. I certainly am not built for a gold medal but oly lifting has fixed so many mobility issues for me. You’d be surprised.
You can catch a snatch at the bottom? My torso and femurs are so long i cannot help but lean forward. My ass is gigantic because for years i forced myself to do ass to grass and the moment arm is so large
If youre of less chinese proportions then you do actually catch the snatch behind you. Look up the way Karlos Nasar and Lesman Paredes receive at the bottom. Gabriel Sincraian has a good video talking about the different styles of snatch relative to body type.
Interesting, thanks.
But at the end of the day, i kinda just want to look good. Mainstream bodybuilding often does not, even disregarding geargorillas. Too much chest, side delts, lats, quads etc.
Literally, try the split snatch
It's definitely a matter of flexibility that you can't do an overhead squat
I am taller with a similar wingspan but have developed this mobility over time
Ankle & thoracic are the usual places to start
>Look at every Olympic power lifter
>ignore 70% of them
>70%
there are 18 weight classes that aren't unlimited, the average weightlifter is lean
>olympic power lifter
You’ve clearly demonstrated the depth of your knowledge on the matter
I want her so bad. I need to double my income & start flexing.
Power cleans are a staple of Starting Strength. To say that power cleans would make you aesthetic would imply that someone would at least have a decent physique from SS. However, Rippetoe's law states that the probability of the lifter destroying their physique and becoming a bloatlord on SS approaches 1 as you approach phase 3 of the program.
Get ye gone
Power cleans won't build an aesthetic physique and basing a program around them won't either.
I know a national level weighlifter.
He is mogged by average powerlifters at my gym, he has the body of a below average gym bro.
Side note, guy from my school plays for one of the top rugby teams in the world, guy has built some pretty good upper back and delts now.
And I know average powerlifters getting mogged by national level weightlifters, way too many of them than the reverse actually.
Maybe volume is the key here. Your friend can do a 400lb clean, right? He may do that three times in a session though
As far as i am aware off, the net volume is the same due to the higher frequency of the clean and the snatch.
His best clean is mid 300s if i recall corectly.
I find that, the upperbody isn't utilised as much as people think in a corectly preformed clean, most of his upperbody size comes from bodybuilding exersices, the same exercizes the chiefs player does but with lower volume. The oly lifts are prymarily trained for skill in the lifts themselves.
There are like 2-3 strong oly lifters that i know, and by strong i mean pl nats strong.
/owg/ coming back?
Just do upright rows and something better for legs.
I'm gonna clean
That's rough man you got a lot to work on