I'm looking at doing a Waterbury routine next. It calls for a Power Clean (which I've never done before) during one of the days. Instead of trying to teach myself at home, and possibly getting injured, I think it would be best to switch it out with something else.
The best I can come up with is a Deadlift with a shrug. Anyone have any other suggestions?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
A deadlift with a shrug isn't a good substitute because it's not training power. It's still a strength movement. You want to use something explosive like the jump shrug (which is easy to learn), a front squat to push press (thruster), or maybe a DB snatch. All of those use explosive power. Choose the one that fits best with the other lifts in that day's workout plan. The jump shrug would be my suggestion without knowing anything else about the program.
From personal experience - wouldn't trying hang cleans first help build to the movement and be a close substitute? If you really are leery though, it could still be too similar I guess.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
A deadlift with a shrug isn't a good substitute because it's not training power. It's still a strength movement. You want to use something explosive like the jump shrug (which is easy to learn), a front squat to push press (thruster), or maybe a DB snatch. All of those use explosive power. Choose the one that fits best with the other lifts in that day's workout plan. The jump shrug would be my suggestion without knowing anything else about the program.
No high pulls?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Most people fuck those up too much for them to mimic a clean. Jump shrug has a lower probability for screwing up.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
As mentioned above jump shrugs are great so i will not repeat anything said already.
I wouldn't try and perform cleans with out an experienced coach. With my experience on the cleans ,the learning curve is too steep and the tendency to screw up is high. Try power snatches, much easier to learn and the same athletic carry over (well nearly) Work up from the hang position, mid thigh, knee level, shin and ground.
Crossfit's website offers great videos to help on Olympic lifts and some great coaching tips.
I am Lisa's subconscious executioner of the word 'fuck."
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I will try to find it, but I read a study that shows that jump shrugs allow you to exert more power than cleans, hang cleans, or whatever substitute you can throw in there. If I can find it I will post it.
PLus I think its been said already but the learning curve for jump shrugs is pretty low.
Easier to learn, more power output. Jump shrugs ftw.
RESULTS: Repeated measures ANOVA revealed that performance measures were significantly higher during the JS compared to the HC for peak force, peak velocity, and peak power. Analysis at the ankle, knee, and hip joints also showed peak joint angular velocities for JS to be significantly higher than HC in all 3 joints. When comparing the relative intensities, peak velocity and peak power were higher at 40 and 60%, than 80% 1RM with no difference between 40 and 60% 1RM. CONCLUSION: Performing the JS at intensities between 40 and 60% 1RM of the HC creates higher loading and joint angular velocities for developing power comparedto using the HC at similar intensities. PRACTICAL APPLICATIONS: The JS is a simple task to master as compared to the HC and is typically a lead-up exercise used to teach the HC. According to our results the use of the JS in weekly programming may create a greater training stimulus for developing overall power than using the HC alone. In addition, teaching or supervising the performance of the HC may be limited by time or ratios of coaches to athletes. When athletes are not training for competitive weightlifting, where the catch of the HC is important to learn, consider performing the JS as part of the explosive training program. Funding for this project was received in a grant from the Graduate Student Research, Service and Education Leadership Grant Program at the University of Wisconsin-La Crosse.
Power Clean substitute
Linear Mode
