Log In
Challenge-banner

Power Cleans: Heavy Does It

Clean up with sufficient weight for big time power and strength gains.

Power Cleans: Heavy Does It
Written By Jim Stoppani, PhD
Updated September 28, 2023

The power clean is one of my favorite exercises for developing overall strength and power.

As you may know, from my articles and videos on jump squats and Smith machine bench press throws, since speed is important for developing power, you can not go too heavy on power exercises. In fact, on jump squats your best bet is to use no additional weight and just your body weight. To watch my video on jump squats, click on the link below:

http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-39-jump-squat

For bench press throws it appears to be less than 50% of your one-rep max. For more info on my bench press throw techniques, click on the link below:

https://www.jimstoppani.com/home/articles/smith-machine-bench-press-throw

But when it comes to power cleans, you may want to go a bit heavier.

UK researchers had collegiate athletes perform power cleans using 30, 40, 50, 60, 70, and 80% of their one-rep max while measuring their power and force (strength) production. They found that peak power occurred on power cleans with their 70% RM weight. And peak force

... Subscribe to read more!


Access Every Article, Workout, Meal Plan, & App For $1


Related Articles

Challenge-banner

Foundations


Training


Nutrition


Supplementation


Health