Only recently finding out power cleans are an “essential lift” and the reasoning makes sense - developing “explosive” or sudden, high power muscle movements. I’d like to develop my sprint power/technique, so this is appealing.
However, I really doubt my gym would be ok with me doing power cleans in a rack spot, which are the only barbell spots in the gym. Additionally, it looks scary; I’ve injured myself working out before and it’s a major concern because it will kill my consistency, which will also kill my motivation (I’m actually just starting to consistently workout again after I injured myself the last time, a whole year afterwards).
So what are good alternatives? Anyone have good experiences with these alternatives? I’ve heard db squat jumps aren’t too bad, anyone use these in their routine?
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Gambetta addresses this directly in Athletic Development, the lack of a need to perform technical lifts outside of the contexts of the weightlifting sport. He suggests weighted squat jumps using sandbags as a substitute for cleans and overhead sandbag throws as a substitute for the snatch.
Box jumps are also good for developing explosive power.
Maximal power training (MPT) exercises allow for the production of the highest forces possible throughout the whole range of motion. One of the best examples of this type of movement is the weighted squat jump. Multiple-repetition squat jumps are associated with power outputs usually generated only by elite weightlifters. During the second pull of the jerk thrust, multiple-repetition squat jumps may provide an excellent alternative or supplement to the traditional Olympic weightlifting movements for the development of speed strength. If space and time are limited, then the simplest method of raising maximum power production is the weighted squat jump (Baker 1995).
-Gambetta, Athletic Development
I would be very careful with oly lifts, especially if you don’t have the proper place to do them in your gym. Do the racks have bumper plates and enough room that you can safely do cleans without blocking access to other racks/machines? You need a LOT of room and restricting your RoM to avoid clipping a rack/person trying to slip around you is a recipe for a bad time.
It’s very easy to snap your shit up and with previous injuries it’s even easier. Oly lifts are surprisingly technical and require proper training to do effectively and safely. I really don’t think they offer much that other safer lifts do not, functional strength is a meme anyway but getting good at doing a hyper specific movement within very narrow constraints will only make you good at that hyper specific movement. A standard barbell squat absolutely still builds explosive strength and squat jumps are also a good accessory lift.
I don’t know your level of strength and experience but would absolutely never recommend trying oly lifts to someone without very extensive training. It’s just too easy to fuck your shit up for no real benefit. Stay safe out there and become strong enough to punch straight through a fascist’s skull 🫡
Kettlebell clean and press might be what you’re looking for. You do it with substantially less weight, relying on higher reps and the ballistic movement of the exercise to bring the challenge. If you want that extra quad movement in there, you could make it a clean and push press. Gyms that aren’t ok with Olympic lifting often still are ok with kettlebells.
If you haven’t used bells before, I’d recommend doing them one arm at a time to get the technique down (which is a lot of fun, there’s a martial arts like “move your are around the kettlebell, not the kettlebell around your arm” type satisfaction to it) and then move on to two.
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