Adding Power clean to stronglifts

[repoman0]

Would you guys recommend adding power cleans to stronglifts? I don't really have any reason for wanting to add them other than they look like they'd be fun. What would the benefits be?

Also, where would you recommend putting them in?

 

[MotF Bane]

It's a good idea. Power cleans will give you explosive strength, and require more ...ah, what's the term? Free weights force all sorts of little muscular adjustments to balance the weight, same thing applies - power cleans require more finesse than barbell rows. And I reference barbell rows because, IIRC, you replace the barbell rows with power cleans in the Stronglifts program.

 

[repoman0]

Hmm, not sure I'd want to replace barbell rows unless power cleans give me all the benefits of those and more. Barbell rows are one of my strongest exercises compared to the rest of the lifts on the program and I've seen awesome gains in my back and biceps because of them.

Doesn't really seem like there'd be anything to work biceps without them, unless there's some secret way that power cleans do it that isn't evident from just watching the motion

 

[IHateMyJob2004]

Powercleans are more technical than deadlifting and squatting. make sure your form is correct.

Have you read the stronglifts PDF that is 200 pages? If not, you might want to. Stronglifts is a novice program for novice lifters. It seems like you want to do an intermediate/advanced program prematurely.

Are you already stalling on squats and deadlifts? I couldn't imagine wanting (having the strength) to do power cleans after squatting and deadlifting.

EDIT: Saw your second post. I added curls and toe raises as optional exercises to target some muscles that I feel are ignored. I do toe raises on bench/bent over row day. And I do curls on deadlift day. There are days that I just want to not do these due to fatigue so they are optional.

 

[MotF Bane]

Hmm, not sure I'd want to replace barbell rows unless power cleans give me all the benefits of those and more. Barbell rows are one of my strongest exercises compared to the rest of the lifts on the program and I've seen awesome gains in my back and biceps because of them.

Doesn't really seem like there'd be anything to work biceps without them, unless there's some secret way that power cleans do it that isn't evident from just watching the motion

As I recall, power cleans use the same upper back muscles as the barbell rows, plus a whole bunch of others (i.e. legs).

I believe biceps will also benefit from squats, as your arms are in a flexed position to secure the load the entire time.

 

[repoman0]

Powercleans are more technical than deadlifting and squatting. make sure your form is correct.

Have you read the stronglifts PDF that is 200 pages? If not, you might want to. Stronglifts is a novice program for novice lifters. It seems like you want to do an intermediate/advanced program prematurely.

Are you already stalling on squats and deadlifts? I couldn't imagine wanting (having the strength) to do power cleans after squatting and deadlifting.

EDIT: Saw your second post. I added curls and toe raises as optional exercises to target some muscles that I feel are ignored. I do toe raises on bench/bent over row day. And I do curls on deadlift day. There are days that I just want to not do these due to fatigue so they are optional.

I don't necessarily want an intermediate or advanced program yet. Still making gains on squats / deadlifts about 5lbs every couple days for squats and every or every other deadlift day for deads - while the rest are much slower going but definitely still going up. For reference I'm almost 160 pounds now, up from about 140 in September, and last two gym days were this -

Squat - 175 - felt pretty good
OHP - 95 - I've been 90/95 for a while, hard to move past this
Bent over row - 130 - still moving up and they feel good
Bench - 140 - couldn't do 5 reps each set, hard to move much past here
Deadlift - 205 (backed down from 215 to fix form so they should be back to increasing regularly)

I feel that biceps are worked pretty good by the bent over rows but you're right about calves, I wanted to add tow raises from the beginning but am pretty much always too tired after the three exercises / day to consider doing anything else.

Anyway I will reread the stronglifts PDF, haven't read it since August and then I skimmed alot of it. I was just wondering if power cleans would provide any benefit that isn't already provided by the rest of these mainly because they look more fun than these other ones. Not that I don't enjoy them but...

 

[IHateMyJob2004]

I'd just stick to stronglifts verbatim. Add maybe one target exercise on the end of your workout.

I'd put powerclean off till post stronglifts. That's a big macro exercise on top of what you are already doing.

 

[surfsatwerk]

Clean all your OHP.

Edit: Women will want you and men will want to be you.

 

[repoman0]

I'd just stick to stronglifts verbatim. Add maybe one target exercise on the end of your workout.

I'd put powerclean off till post stronglifts. That's a big macro exercise on top of what you are already doing.

Clean all your OHP.

Edit: Women will want you and men will want to be you.

I'm sold on this idea

 

[SociallyChallenged]

Power cleans are a completely different movement. If you want to add them, add them in addition to barbell rows. Power cleans work more upper trapezius and requires full-body involvement and coordination. Barbell rows utilize more middle trapezius and rhomboids for slow and controlled movements. Both are useful. If you're not training for anything, I'd say barbell rows are better overall for hitting the entire back. If you want to be more explosive, power cleans are a good exercise. Don't sub one for the other though.