Cleans and Jerks - Bodybuilding Discussion on Bodybuilding.net Powerlifting Forum

UmmmPain · 06-17-2008, 11:20 AM

It is necessary to do cleans and jerks? if so are there any other alternatives? I try and try but until I strained my back the other night

I don't wanna do it again. I mean I DL Squat FB and the other stuff but cleans just down right gives me a hard time.... any suggestions? thanks

_Wolf_ · 06-17-2008, 11:48 AM

are you training for any competition? why do you want to do olympic lifts?

UmmmPain · 06-17-2008, 02:09 PM

No I was just wondering because I just wanted to learn a bit more about it from others.

TALO · 06-17-2008, 02:14 PM

You don't have to do them. Shoulder presses, Rows and deadlifts work fine.

What weight are you using?, maybe it was too heavy for you. Make sure your form is perfect when you do any of these exercises and that will minimize the stress and strain.

UmmmPain · 06-17-2008, 02:38 PM

I started out with the bar to get form, so when I felt like it was time I added two plates making it 135 it felt fine until my back told me to stop so I just simply just gave up.

So I'll just keep at the DL military press and rows... Thanks guys

Pitysister · 06-17-2008, 02:39 PM

don't have to jump right to 135

Ross86 · 06-17-2008, 02:50 PM

Quote:

Originally Posted by Pitysister

don't have to jump right to 135

I'm going to probably go all the way up to 205 tomorrow for a single and 135 will be the 3rd warm up set that I do most likely...I have never started to even warm up with that much.

EDIT: I was talking about cleans, because I missed the title of the thread somehow...? Same principle applies though.

ChinPieceDave667 · 06-17-2008, 04:48 PM

you don't have to do cleans but they are one of the best exercises around.
Here is a web site that I used to help with the progression of how to do cleans.

http://www.exrx.net/Lists/PowerExercises.html

Just look at the olympic style lifts and the Example of Clean and Jerk training progressions.

enjoy.

UmmmPain · 06-18-2008, 06:21 PM

Quote:

Originally Posted by ChinPieceDave667

you don't have to do cleans but they are one of the best exercises around.
Here is a web site that I used to help with the progression of how to do cleans.

http://www.exrx.net/Lists/PowerExercises.html

Just look at the olympic style lifts and the Example of Clean and Jerk training progressions.

enjoy.

Nice thanks Dave its a great site all around. I'll be saving that to my favorite.

Andrew.cook · 06-30-2008, 09:45 AM

I'll throw my hat into this potentially old ring.

While I don't think that you HAVE to do cleans and jerks (or most likely push presses) I think that they are hands down one of the best exercises to increase overall power and athleticism.

No other lift has the ROM that clean and jerks have. That alone is a huge plus. Taking a weight and moving fromt he ground to as high as you can lift it overhead... huge distance and huge amount of work to get it there. You could get this ROM with something like a weird deadlift/upright row/military press (or SLDS/reverse curl/military press) but in the end, part of the beauty of a clean is the speed and power it develops. It is the speed with which that distance is covered that is the real key to the benefits.

One of the best things I ever did for my shoulder strength and development (not that development is a major concern of mine, but I thought it would be an interesting note to some "bodybuilders" around here) is to ditch strict pressing and hang my hat on push pressing and jerking... Olympic Jerking

06-17-2008, 11:20 AM	#1 (permalink)
UmmmPain Rank: Member Experience: > 1 Year Join Date: Jul 2007 Location: california Posts: 214 Country: Gender:	Cleans and Jerks It is necessary to do cleans and jerks? if so are there any other alternatives? I try and try but until I strained my back the other night I don't wanna do it again. I mean I DL Squat FB and the other stuff but cleans just down right gives me a hard time.... any suggestions? thanks
	UmmmPain's Sig:eat, lift heavy, sleep and repeat currently 175-178lb Bench 245 3x10 and 275 5x5 Current goal bulk to 200-215lb Old enough to go to war but not old enough to drink...

06-17-2008, 11:48 AM	#2 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,504 Gender:	are you training for any competition? why do you want to do olympic lifts?
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

06-17-2008, 02:09 PM	#3 (permalink)
UmmmPain Rank: Member Experience: > 1 Year Join Date: Jul 2007 Location: california Posts: 214 Country: Gender:	No I was just wondering because I just wanted to learn a bit more about it from others.
	UmmmPain's Sig:eat, lift heavy, sleep and repeat currently 175-178lb Bench 245 3x10 and 275 5x5 Current goal bulk to 200-215lb Old enough to go to war but not old enough to drink...

06-17-2008, 02:14 PM	#4 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,797 Country: Gender:	You don't have to do them. Shoulder presses, Rows and deadlifts work fine. What weight are you using?, maybe it was too heavy for you. Make sure your form is perfect when you do any of these exercises and that will minimize the stress and strain.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

06-17-2008, 02:38 PM	#5 (permalink)
UmmmPain Rank: Member Experience: > 1 Year Join Date: Jul 2007 Location: california Posts: 214 Country: Gender:	I started out with the bar to get form, so when I felt like it was time I added two plates making it 135 it felt fine until my back told me to stop so I just simply just gave up. So I'll just keep at the DL military press and rows... Thanks guys
	UmmmPain's Sig:eat, lift heavy, sleep and repeat currently 175-178lb Bench 245 3x10 and 275 5x5 Current goal bulk to 200-215lb Old enough to go to war but not old enough to drink...

06-17-2008, 02:39 PM	#6 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,648 Country: Gender:	don't have to jump right to 135
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

06-17-2008, 04:48 PM	#8 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,105 Country: Gender:	you don't have to do cleans but they are one of the best exercises around. Here is a web site that I used to help with the progression of how to do cleans. http://www.exrx.net/Lists/PowerExercises.html Just look at the olympic style lifts and the Example of Clean and Jerk training progressions. enjoy.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

06-30-2008, 09:45 AM	#10 (permalink)
Andrew.cook Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio Posts: 332 Country: Gender:	I'll throw my hat into this potentially old ring. While I don't think that you HAVE to do cleans and jerks (or most likely push presses) I think that they are hands down one of the best exercises to increase overall power and athleticism. No other lift has the ROM that clean and jerks have. That alone is a huge plus. Taking a weight and moving fromt he ground to as high as you can lift it overhead... huge distance and huge amount of work to get it there. You could get this ROM with something like a weird deadlift/upright row/military press (or SLDS/reverse curl/military press) but in the end, part of the beauty of a clean is the speed and power it develops. It is the speed with which that distance is covered that is the real key to the benefits. One of the best things I ever did for my shoulder strength and development (not that development is a major concern of mine, but I thought it would be an interesting note to some "bodybuilders" around here) is to ditch strict pressing and hang my hat on push pressing and jerking... Olympic Jerking

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