Working the clean
Warm-up:
back squat
snatch balance
good mornings
overhead lunge
overhead squat
clean variations (hang,muscle,power) to 95#
10x1 cleans (2x115,2x125,2x135,2x140,2x145, all immediately followed by a front squat to check foot placement after recovering from the clean)
3x10 plate swings (35,2x45# plates)
Meant to practice kipping pullups today, but ran out of time. Guess I was taking my sweet time between cleans! Plate swings are my new favorite exercise; they work your shoulders and core like the TGU, but you can do them when your legs are fried. Make sure to pivot on your toes as you rotate.
10 comments:
Nice job on the cleans! Sounds like you're getting healthy again... Question though - what exactly is the plate swing movement you've been doing?
Hard to describe, but you can get the idea a brief segment in this video, at 0:32.
yeah, i caught that (had to watch it twice). do you bend the arms to bring it over your shoulder or is it always at full extension?
I bend the arms, never tried it with arms totally extended. Probably *much* harder.
So the motion is up and over your shoulder with your core twisted, then down to your navel with extended arms, then back and twist to the other side?
You got it.
Take care to control the motion at the top; with enough weight there is a lot of strain across the entire shoulder girdle as you try to keep the plate off of your head. I did plate swings one of the first few times I went to the gym and tweaked my rotator cuff getting to sloppy at the top.
It seems like there'd be a lot of momentum at the top there. I'm surprised that you have to keep it off your head though. I would have thought it would want to careen off to the side and hit someone else
Less momentum than you think, cause the more force you apply swinging it up, the more you have to apply to stay standing and to bring it back around. And yes, you do want to hold on tight!
So Brian, were your cleans power cleans, with an added squat after?
Nope, plain old cleans where I squat cause I have too, not as an afterthought. I added an extra front squat to make sure my feet were landing in the right position (after I stood up from the initial clean).
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