What Is Being Trained During The Clean? - Starting Strength Radio Clips

You should be doing the clean if you are capable of doing the clean.
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[@robertwarren5945]

My ego always hurts after cleans

[@ShayanGivehchian]

My traps and upper back are always sore after cleans.

[@mastodon24]

This is a fantastic explanation. It’s the SAID principle incarnate. The clean trains for a specific adaptation; technique, rate of force production... it puts it all together in a neat package.

[@emacliftsalot]

This is a great video kudos Mark keep up the actual informative stuff!

[@Thesoccerdood]

Love this

[@jvm-tv]

You should do them because there's no reason not to do them. got it!

[@areyoutheregoditsmedave]

I’m training my ability to front rack without pain.

[@Xplora213]

Really good explanation. For the naysayers... Rip is saying the deadlift needs assistance exercises to progress. There are other ways to get a similar effect... but are they technically challenging enough to advance the deadlift? Varied enough to provide recovery? Our opinions on this aren’t particularly relevant, rip is simply explaining his views on the power clean. I am not good at the power clean, but I am happy to let Rip speak his mind on the matter.

[@npcmasklover5164]

Why do they need assistant exercises? Do you really think world class deadlifters add cleans to help them progress it? Most probably just change their programming

[@Xplora213]

@@npcmasklover5164 this is a fair question. Rippetoe uses the power clean, I suspect that is his preference due to his age, history and cultural preference. You can’t cheat a power clean. It either goes up or it doesn’t. He’s suggesting this for novices following his program. He’s not suggesting this for Eddie Hall or Thor. They have different ways of getting to 1100 pounds and have different goals - how many people have done reps with 900 pounds in your life? I don’t like the clean because I have worked with slow twitch lifters and they don’t produce enough force for the clean to be useful to 225, 315 pounds... but Rip is addressing the reasons for using an explosive lift similar to the deadlift to progress the deadlift... instead of a lunge, or a box jump or a Bulgarian split squat or a GHD. You can use something else. But will you get through that novice stage as fast as SS? I don’t think so.

[@rohithsudarshan6524]

@@npcmasklover5164 starting strength is for beginners, not world class lifters. The clean is introduced so that you don’t have to deadlift three times a weak and have enough recovery to overload it. But why power cleans, rather than say rows? Because it trains your ability to display your strength as power: producing force in a short period of time. And also, starting strength NLP is a entry way into both powerlifting and weightlifting, and the power clean introduces you to the technical (and fun) movement patterns involved in Olympic weightlifting-such as the clean and jerk, or the snatch. I also think that doing power cleans will transfer into your ability to be more explosive (like improve your acceleration, although I will admit that there are other approaches to train for that) in sports, for example in football/soccer.

[@leinekenugelvondoofenfocke1002]

Well there you have it. It's more specific to the power clean than power development, or speed/strength development. There we go... The technical demand is a, if not the...limiting factor. Deadlift rows, and high pulls are less technically demanding, and thus let you use more weight, and/or allow more focus on speed. If you wanna learn how to clean, and snatch, there is some value, but if you just wanna get the maximum amount of power you're genetics will allow, then remove the technical component of both the clean, and snatch so that you can be more specific. Do deadlift rows, high pulls or even power shrugs.

[@natrixxirtan]

Got 80kg clean press first time trying yesterday today my top back is banging off feels great

[@davek9412]

you do them on leg day or back day?

[@MsElias93]

Glutes hams. Back traps shoulders

[@zazen69]

I wonder if the Engineers from Prometheus use the Clean to keep power production current with increasing strength.

[@mwbeck]

Every athlete should learn how to clean and snatch, even if they cant right away. Meet the athlete where they are with the understanding that they may never get to a full clean or full snatch.

[@powskier]

I'm bummed I'll never be able to power clean (or front squat for that matter) due to my inability to bring my elbows up. There's no mobility and the elbows only point down. But I can snatch. Is that good enough or is there anything I can do about it?

[@zafiruzoma6234]

Power Snatch Is good to but use less weight why can't you rotate your elbow fully?

[@JoeBrown-bt4qg]

Do the clean with dumbbells instead of a barbell

[@Jacob-ec9og]

It's not the elbow that the problem. Elbows not moving itself into the front rack position. It's the shoulders and lats that put it there. Work on mobilizing your shoulders and stretching your lats

[@chriseleuterius]

What percentages of the squat or deadlift should I shoot for in the clean?

[@BG-pd6os]

I read a chart one time that explained that if I remeber it was like 60% of your squat. Therefore a 400 pound squatter could power clean 240.

[@richardmurphy8350]

@@BG-pd6osif you’re proficient at the moment, yes. If you’re a beginner leave your ego at the door and start with an empty bar!

[@waynenoll1967]

As an old guy with long arms, I can’t drive the clean…

[@l.h.395]

There is no reason to not include the clean if your are able to. But there is also no reason to include it if you are focused on strength. Ironically engough.

[@christopherwindover2270]

I'm not sure i agree. Check Louie Simmons speed day. @westsidebarbell

[@christianbruce2990]

The engough? Wasn’t that where spartan boys were sent at an early age to train?

[@cmdrfunk]

@@christopherwindover2270 They aren't cleaning on that day

[@AndresMartinez-fk6cj]

Wow first

[@ruanoosthuizen6084]

Hacker... reported.

[@iamzebra7025]

225 to 495. Whos granma are we talking about here?

[@michaelwoehrl1746]

The clean trains the "stretch-reflex". Look it up.

[@Fortress333]

My servant girl always tells me with her sad puppy eyes held up to me that her knees are so sore after cleaning, and she affirms that she is always aware of her bodily positions when cleaning. She's no slouch when it comes to that. Her rack is amazing. When she practiced cleaning for the first time in my castle, which stands in an almost forgotten part of Hungary, I hired her for her rack. She uses no straps to improve it. She's kind of a purist when it comes to that. When night has fallen, a fire is blazing in the hearth, and when the woods surrounding the castle echo with the howling of many wolves, I have her clean until everything sparkles, especially the armored suits from the 13th century. On Fridays, we watch Starting-Strength's podcast together. Even in Hungary, we are kind of emancipated, but most of all we're romantics. You know, candle light and some Chopin in the background. Last Christmas, we had lobster. It's a good source of cholesterol and by honoring this ancient Christian tradition we keep vampires at bay. Getting a tree was easy, as you can imagine. Oh, the garlic also helped, of course. It even keeps the sniffles away. Doctors don't visit this part of the land. We have to take care of ourselves. The internet connection was not easy to get, but we're resourceful. I'm glad I can now leave my important contributions on this KZbin channel. Please don't judge me for our what may seem like quaint cultural beliefs. I know in some ways we are behind the times, but in some ways we're enlightened (no Antifa or facial diapers in these parts). I even allow my servant girl to get things off her mind. Here she comes: "Segítség!" Excuse me, I have to apply a thorough spanking. If that's how she repays me! Tsk. I am sorely disappointed. She needs to practice cleaning more to soften her rebellious moods.

[@lordhoboofsavior36]

Dafuq

[@lvsoad22]

Cringe

[@Gbee33]

Wtf

[@jamesshaffer4547]

Lol . That was pretty good and very creative . Kudos

[@joyce120860]

Ha ! Pretty good !

[@ferdimemelli3858]

The question is completely wrong, and Rip doesn't even pick up on it. What's being trained during the clean? The clean. Same as "what's being trained during shots at a basketball hoop?" Practicing shots at a basketball hoop is an integral part of the basketball game. Basketball is a sport. Olympic weightlifting is another sport. You don't play a sport to train something else. You train something to play the sport. The clean is the goal. You don't practice the clean to train something else. You train your squat, your clean pull, etc. FOR the clean. A good clean is already halfway to a good clean & jerk.

[@aethylwulfeiii6502]

Olympic weightlifting is the only form of weightlifting that somehow increases vo2 max. Weird.

[@singh2702]

@@aethylwulfeiii6502 It's because weightlifting requires acceleration , so as velocity increases more O2 is required to sustain the acceleration. When you lifting weights at a constant rate your O2 consumption rate is constant , hence not needing more and more O2 through the lift.

[@zackt.7727]

Anyone else think Rip looks like Teddy Roosevelt?

[@gjvdveer1987]

Very nice explanation. Thank you. (And, much better than your confirmation biased cynic political and/or covid reflections with you friends. )

[@manuelalvarez817]

What is the point of doing cleans if you only want you deadlift to go up? 99% of powerlifter dont do any cleans. Not saying it is not useful

[@RahulNayak1422]

Starting Strength is general strength training. Power Cleans and Snatches are for developing explosive power while the other lifts build up strength. The program isn't a powerlifting program, it's a beginner's guide to strength. The Texas Method on the other hand focuses mainly on the 3 major lifts and adding 5 pounds a week to each lift and is addressed in practical programming, making it a solid powerlifting program.

[@manuelalvarez817]

@@RahulNayak1422 Exactly it is a general strength training program and strength is measure by the deadlift primarily not the clean. And since cleaning is difficult it could hinder progress in the deadlift. How many people can clean enough weight to have a proper training stimulus? Furthermore, the clean is not as specific as other deadlift variations such as deficit o pause deadlifts. Other deadlift variations allow you to use more weight hence being more strength specific. Personally I see no point in doing the clean. (I've got both the blue and grey book)

[@RahulNayak1422]

Other deadlift variations are assistance exercises and novices don't need assistance exercises. Novice lifters will make progress on the deadlifts and squats are probably the greatest assistance exercises for deadlifts, which you're doing twice a week in the program. Now as far as powercleans are concerned, you can build your cleans up to a respectable number, trains rapid force production and it's great for athleticism. There's a reason why it's there in the program. You can substitute them for any other exercise you want, as long as it fits your goals, but in general I think following the program and its exercise selection is something I would do a little more strictly

[@manuelalvarez817]

@@RahulNayak1422 The power clean is an assistant exercise for the deadlift anyways. Rip uses the power clean in the Texas method for the volume day as a "volume assistant deadlift" so to say.

[@danski6694]

Ok so nothing is worked. Thanks

[@theaccordian9377]

It's almost as if you watched the video with your brain turned off.

[@danski6694]

@@theaccordian9377 do you do cleans? If so - send me a pic of your body. The benefit of cleans is that they are better than sitting on the couch. That or if you are a 16 year old football player. I am 43 years old with over 25 years of training under my belt. I’m not going to suddenly incorporate this into my routine. I wanted Rip’s opinion on this as we always see the chubby, 14 inch arms, $250 a month, Cross Fit crowd doing these as a staple.

[@absinthe-minded6089]

Old man is talking in circles. You should clean because you should clean lol.

[@geo525252]

Does not matter what's being trained, unless you're going to do this lift in professional competition is NOT worth the risk/reward.

[@ovathere93]

I hate to say this. But at 45, your right.

[@mwbeck]

This comment literally makes no sense. Risk in doing cleans? Are you kidding? People can and have made the same argument applying your comment to deadlifts. You should deadlift. You should clean.

[@ovathere93]

@@mwbeck no sense? Or you just don't agree?

[@mwbeck]

@@ovathere93 To make the assertion that the clean (and I am assuming by extension the snatch) should only be performed by "professionals" (olympic lifters) is nonsensical. There is risk in doing anything with a barbell. There is risk with any training modality. Its just as nonsensical as saying that you shouldn't squat, bench, and deadlift unless you are a professional powerlifter. Some people are through genetics or lack of coordination going to be terrible at the olympic lifts. Cant do anything about genetics, but you can work on the coordination and technical proficiency. You dont even need to use a lot of weight--nor should you until you develop that proficiency. You will be, however, a more capable and functional human being if you can improve those skills.

[@ovathere93]

@@mwbeck for a healthy young adult I agree. As the age of the lifter gets past 40 the risk isn't worth the reward. Unless said over 40 lifter is competing in the clean. The high impact nature of the landing is the culprit. I have my 71 year old dad on SSLP with great results. I wouldn't dare add cleans in the workout. Even with a broomstick.