Power cleans

Is it good to not leave the grond when you powerclean. My heels might come up sometimes. It doesn’t matter how light the weight is and how explosive I am I don’t leave the ground. I feel more comfortable that way. Is it benificial to leave the ground? Also I have question about my vertical leap. It is only 25 inches. I weigh like 165 and can full oly squat 265+. I am fairly explosive when it comes to power cleans and snatches. Any ideas how I can get it higher?

so, you want to jump higher?
practice jumping!

Some lifters do, some barely extend the ankle. Jumping should not be a conscious decision but may occur as a result of aggressive triple extension… Remember however, you can’t apply force to the bar if your feet are off the floor.

i jump when i powerclean my feet leave the floor around 4 inches.
we had a thread on this a while back anyone know of the link?

I am a sprinter and I want to know why some people say you should do a lot of power cleans.

I am a sprinter and I am wondering why some say power cleans are harmful.

  • Encourage moderate/heavy loads to be lifted rapidly and permit compensatory acceleration (i.e. the bar is accelerated in the outer range)
  • Provide a natural cap on load (Vs deadlifts) but are sufficient to improve maximum force
  • Provide stimulus for the upper body and hence are an efficient use of training time
  • Provide some stimulus for RFD
    etc etc

From Strength Training for a Sprinter:

Olympic Lifts

Olympic lifts (OLs) and their derivatives are not limit exercises because of the ‘Explosive Strength Deficit’, i.e. maximum force can only be produced at slow velocities. The power clean is however an extremely popular exercise for all athletes in power sports. Loads, for technically proficient lifters may be sufficiently close to the maximum pull (read deadlift) to elicit improvements in maximum force. Loads in the snatch and power snatch however will have limited effect on maximum force in experience athletes. Snatch and its derivatives would be primarily used to develop rate of force development (a quality adequately and specifically achieved through sprinting itself).

OLs permit compensatory acceleration, i.e. the load accelerates though the outer range. This is not safely possible with most limit strength exercises because it may cause the joints to hyperextend and control of the load to be lost. In the squat for example, the load may ‘jump’ from the shoulders. OLs are whole body exercises and therefore a very efficient use of training time. They may provide sufficient stimulus for the upper body to preclude pressing and pulling movements (see Bench Press)

The Olympic lifts require a high level of technical proficiency before strength can be safely expressed. For this reason some coaches may feel that the time required to master OL technique may be better spent on developing strength in more basic compound exercises.

Olympic lifts will have a large positive impact on your start and specific strength for accelaration.

I do. Doesn’t really help.

You’ll need to do a lot more than olylifts to improve your jump.
Get stronger, teach your body to apply this strength with speed, boost the stretch reflex and improve skill.

  1. main sport exercises with added resistance - jumping with weighted vest

  2. Assistance exercises
    A - maximal strnegth - ie squats, deadlifts etc
    B - Rate of force developement - olys, speed squats etc
    C - DynamicStrength - light jumpsquats, weighted plyos
    D - Stretch shortening cycle - plyos, depth jumps, power jerks etc

The stretch reflex plays a huge role in jumping

this will help - pretty much covers it all


I think my problem is strech reflex. I will do jump squats. If you would pick one strecth reflex excersize which would it be?

depth jumps, but you have to be careful. Start low and build up as strength imrpoves. Can be very taxing on the CNS and structures. Will delay recovery of your other training.
Start with some horizontal motion and then go more vertical as you get stronger.

read that article, it will give you an idea how to periodise all the different means available.

Anybody have imfomation on depth jumps?

do a relaxed drop off a box, and when you land jump straight back up maximally. Stay on the ground as brief as possible. keep heels off the ground. Start low like 12inches and then work up to around 18-24 inches, I wouldn’t go any higher unless your leg strength can handle it, generally around the 2x BW FullSquat area. If you can’t keep your heels from touching the ground then your legs aren’t strong enough for that height

anyway do a search on google.com ther eis plenty off info out there

some clips here

more exercises :slight_smile:


great link

You absolutely should elevate your heels when doing a power or full clean. Remember, you are trying to lift the bar as high as you can in a mechanically sound position, and as quickly as you can. Rising on your toes is part of the full extension at the end of the second pull that allows you to do this. Once the second pull is finished, you must then pull/drop into the recieving position as quicly as possible. Some lifters jump into this positon, others skim along the platform and so on. The important point is to get into the catch position as smoothly and as fast as possible. Jumping, ie. raising your feet appreciablely above the platform, for jumping’s sake is a waste of energy and time.

CoolColJ, I am only 15 w/ a training age of 3. last year i was doing depth jumps off a 36 inch box by the end of the winter. i weigh 125 and squat around 290. never felt discomfort. do you think this is too stressful on the CNS, or since I am so young and not that fast it won’t really matter. Furthermore, is there any danger in it? BTW we do all our depth jumps with our boxes on wrestling mats.