Weightlifting for Rugby Fitness - The Powerclean

[StanleyKu]

Great tips! I have started doing hang cleans lately and find myself feeling very light on my feet! I like to warm up with them they seem to charge me up and speed my recovery.

[fusiondistro]

does the hang clean have the same benefits of the power clean or are there some disadvantages? I just find hang cleans easier

[fusiondistro]

so is 1-3 reps enough to build power but also to keep speed

[rugbyworld08]

@fusiondistro power is strength expressed at speed so yes it builds speed

[fusiondistro]

how many reps for this exercise

[rugbyworld08]

@fusiondistro 1 to 3 reps work well - any more and fatigue affects technique as it is a very demanding exercise. You can increase volume by simply doing more sets with adequate rest in between to ensure quality.

[MrPaea]

hey im a loose foward 19 years old 5'11 which need a few pounds and strength to gain would you be able to help me by guiding me with a workout?i really need help please

[beebonumma1]

Thank you!! very much help(:

[gggman15]

rugbyworld08 what supplements do you recomment to gain lean muscle and strength?

[iVVES]

Hi rugbyworld08, is it better to do a full squat after you have the bar resting on your shoulders and after your jump?

[rugbyworld08]

@iVVES That is generally used when the weight is so heavy that you can only generate enough momentum to lift the bar just above your hips and so need to go in to a full squat to catch the bar. There's not much point doing a full squat after you have caught the bar but it is worth practicing catching the bar low so that when you do progress to heavier weights you are used to hitting those positions

[mmanca100]

well made, well edited, thanks!

[522647]

When it is in rack position is the bar supposed to be resting on the front collar bones?

[rugbyworld08]

@522647 it should be resting on the deltoids (front of the shoulder) with the elbows high to take the pressure off the collar bones.

[spam2094]

Hey, I'm currently playing Scrum Half and have been for a few years, obviously I'd love to put on bulk but my main priority is to gain explosive power and strength. I've watched most of these videos, but I'm not sure how to organize them into a workout plan. For a couple of months I've been training around 4-5 times a week, and training individual muscle groups on each day i.e. chest and abs, legs, arms, shoulders etc but i havent been seeing a huge improvement in my strength. Thanks :D

[rugbyworld08]

@spam2094 try training 2 to 3 times a week but doing whole body sessions each time. The general rule is 3 to 5 exercises for 3 to 5 sets of 3 to 5 reps. E.g. Powerclean 5 sets of 3, Squat 3 sets of 5, Bench Press 3 sets of 5, Chins 3 sets of 5. To get stronger you need to be increasing the weight you lift each time you train but be careful not to do too much in the gym when you are in season as it can be too much stress. Off season is the best time to get strong and maintain it in season

[ShredXxable]

@rugbyworld08 Hi there, i've seen your videos. I'm basketball player in high school. I saw this comment on the training for strength and power do you recommend this to me as a basketball player to follow in my off-season and would I need to change the routine or as long as I keep increasing weight Ill be okay.

[WindowsHelp500]

please answer! hello im 14 years od,im fit,im 5'5 and am hitting by growth spurt

is it ok for me to do small weights? and what about protein shakes?

thanks

[rugbyworld08]

@WindowsHelp500 Its fine for you to train with weights but concentrate on learning good technique and make sure the weights aren't too heavy and cause you to lose that good technique. Don't take protein shakes just yet just eat as much good quality food as you can - the shakes are for more advanced athletes who have such a large requirement for protein that they cannot physically eat that much, as a 14 yo this will not be the case for you.

[indian17100]

im a 14 year old inside centre whose 5'7.5 and have lean muscle not bulk i play county and have protien what exactly should i got to bulk up

[rugbyworld08]

@indian17100 don't worry about bulking up especially at your age. Work on building solid technique and getting strong and powerful in squats, deadlifts, powercleans, push presses etc. Being strong is much more important than bulking so use the lifts in these videos for 3 to 5 sets of 5 to 8 reps.

[timetotakeover]

Hey, I was wondering if anyone has a rugby weightlifting program for backs?

I play center and wing, and I want to get thicker but still keep my speed or even increase it.

I'm 17, 6'0 feet, and 173 pounds. Thanks!

[MrDistantFuture]

@timetotakeover How much fat do you have on your body?

[obi582]

any ideas in imporving flexability to keep the elbows up in a rack position? This seems to be a fault of mine.

[Chaaarge]

@obi582 actually, I had the same problem when I first started, and even though I thought it was a flexibillity problem, it turned out to be a problem with my powerclean technique. Make sure you let your grip go and just let the bar rest on your shoulders. A lot of people tend to hold on to the bar

[mightymight91]

I cant wait till we become competitive in the states with rugby

[Authenticcaribbean93]

yeah, i agree.

Im 6ft 3, and play fullback/wing

any of these exercises are fine so long as the back isnt arched, good postures all you need to worry about.

[CillBill91]

i wish my gym was that busy

[PureJockPureBrit]

I'm 6ft 6 and play lock. Is it safe for blokes my height to do this excercise? Or would you recommend an alternative?

[rugbyworld08]

@PureJockPureBrit no reason why not as long as you start out light and learn the movement properly. Your start position will look different but have the bar over the middle of your foot, shoulder blades directly over the bar and back flat (normal arch in your lower back) and you will be fine.

[teresamcdermott]

Great tutorial, thanks!

[mrshowTG]

awesome job. this is the best tutorial I have seen. Thanks for breaking it down.

[tompizhen]

Im a scrum half in sweden and i am looking for a gym training program for a scrumhalf. can you help me whit this? i have been looking everywear but rugby is not so big in sweden...

[utuberlol]

I think cleans where you just lift and shrug are better for power, coz ur lifting the weight and shrugging it all the way to aalmost eye level, that uses more power i say, no point of that rest and elbows up and all

[rugbyworld08]

@utuberlol they are called clean pulls and yes if you can't rack the bar they are quite useful. If you are shrugging the bar to eye level there isn't enough weight on the bar.

[utuberlol]

@rugbyworld08 where should it be coming up to?

[IxRyderxl]

Is a 130 lb person cleaning 140 decent?

[TheDeathsRequiem]

@IxRyderxl I would think it is good, my brother weighs around 200 and he cleans 260.

He  is also a monster on the football field.

[sadeghsayyed]

@IxRyderxl depends on your age...

if your over 19 then no

[Welfareofhorizon]

can a 15 year old do this?

[rugbyworld08]

@Welfareofhorizon Yes 15 year olds can but focus on technique, getting the positions, movements and speed right before adding weight. Search on Youtube for Kilmarnock Weightlifting Club to see a whole class of 11 year olds practicing technique

[Femdommeice]

should the feet leave the floor?

nice video tho

[doubleclutcher336]

what dusk said. when I rack it I kinda squat it.

[jamesrick2007]

i just hangcleans ;)

[RudeViewer]

is he wearing cleats??

[rugbyworld08]

No they are weightlifting shoes. They have a solid wooden heel to provide stability for lifting.

[duskwaith]

When im doing them during the second pull i go alot lower than you go and then explode up. Is this a hinderance to the power clean or does it have no effect to it.

Thanks for the vid

[chiefchess]

thanks a lot for making this vid, but do you have to stick out your elbow once you've brought the bar up? Everyone I know just keeps their elbows down

[rugbyworld08]

Yes it is a good habit to get into keeping the elbows up. If you allow them to drop all the time when you get to heavy weights you will lose the rack position and drop the bar! Also you may drive your elbows through your knees if you squat clean and allow the elbows to drop (i.e. where you receive the bar in a deep front squat).

[tihomirpurisic]

great stuff,pro approach good videos

[tangoforthemango]

my gym doesn't have the plastic lighter weights that your gym has. I was wondering what I should do if all my gym has is 45lb and 25lbs addons, (25lb would make the barbell too short).

[rugbyworld08]

You can clean from the hang position - deadlift the bar to either just above your knee or mid thigh and pull from there each rep or place a step under each plate which will raise the height of the bar to where it should be at mid shin.

[aymanazihan]

when i try to do it like that, my elbows would point outside a bit, rather than straight infront like this guy did.

[marcellin20]

how many reps and sets is recommended for powerclean?

[rugbyworld08]

Try 3-4 sets of 3 reps.

Lower reps are recommended as it is quite a demanding exercise and you should focus on quality of movement which often deteriorates as reps increase.

[SantizClaus]

You got awesome technique!! I just think you could flip it slightly higher, i weigh 81kg and power clean 100kg. I've power cleaned for about a year now. I know there are different techniques for doing it and I could be wrong.

Just my 2 cents that the "flip" part should be higher up.

[elmariachidelmal4]

ive been doing 3 sets wit 46 kilos..... do u think i should increase weight and lower reps? i play outside center, i am concerned about getting stronger but keeping agility

[sum182wrestling]

can you do a Push Press tutorial?

[rugbyworld08]

This is in our planning.

[JuanchoMiami59]

this is a really good and detailed explanation of the powerclean..gj!

[drpsnell]

Very well done! Production is clean, good camera work, sound and lighting with excellent content! Your ability to break the movement down into distinct phases, and covering common errors will help to decrease injuries. Great job.

[i0nPuNk182]

oops never mind, my question was answered... thanks though! this video is helping me a lot!

[i0nPuNk182]

do you have to hop? we were video recorded in weight training today and i was the only one who hopped during the power clean in the video review everyone else in the video just kept their feet anchered into the ground

[voigtsbk]

thanks for this very helpful series...what length bar is used in this power clean vid?

[rugbyworld08]

It is a 7ft, 20kg York Power Bar.

[Kretin69]

Hello, Im trying to put together a Gym workout for my University side. We are very time constricted for our personal development due to Academic obligations and we also train 3 times a week. My question is: Can you combine this power clean with a shoulder press?

[rugbyworld08]

Yes and for more explosive options you can combine it with the Push Press, Push Jerk and Split Jerk.

[genericname1234]

Overall a good tute, but you didn't put enough emphasis on the trap engagement and the common problem where people dip under the bar before they're fully extended in the pull.

[roche9080]

i no this may sound stupid but do u have to do the the little hop onto the second pull? i can do powercleans reletavely easy and with good technique but whenever i see people do it they use this little hop to get the bar on to the shoulders????

[rugbyworld08]

The hop you see is the transition of the feet from the pulling position to the squat position. When pulling the bar from the floor most people set their feet hip width apart similar to the position you would assume when doing a vertical jump or deadlift and in order to catch the bar they move them out to shoulder width similar to the foot positioning for a squat. This becomes more relevant in a Squat Clean where you have to get into a full deep squat to receive the bar.

[hipoxantha]

one of the best tutorial thanks!

[CorpseGrinder18]

ugh, hate how he does it so easy. I'm having a hard time learning these(just the 2nd pull)

[starsandbarsDixie]

I didn't even have someone stress the second pull. I mean that by going into detail. I learned it by just trying to yank the bar up to my chin and then squatting my body (quickly of course) to get under the bar. Just think of it that way.

[elephantwig]

hey simon what sort of exercises do rugby use to build strong hips?

[romerov002]

Squats, box squats (in my opinion, works for me and a few team mates try it), and dead lifts.

Hope this helps!

[dan2hamilton]

does anybody know of a good exercise for props ?

[Alyion]

Heavy deads and presses, keeping great core and upper body strength.

Squats as well - but you should be doing these religously anyway

[Alyion]

anything that has great grounding and core strength - heavy deads and presses for trunk and upper body strength

Squats as well, but you should be doing these all the time anyway

[gregdancingmachine]

Cycle heavy days and light days. On heavy days, do 4 or 5 pyramid sets of squats (most important), bench presses, deadlifts, shrugs (helps keep your neck strong), and military presses . Start with about 15-20 reps and end with a weight you can only do 2-3 times.

On light days, do split squats or lunges, power cleans, dips, crunches and pull ups for high repetition.

Make sure you're keeping up with your fitness, as well.

[sinhaxx]

back and leg exercises ie wats here

[Dwarfhold]

Just curious is that little jump you are doing while executing the exercise extraordinarily bad for your joints? It seems like it would destroy your knees and ankles wouldn't it be much better to keep your feet on the ground the entire time?

[gainera2582]

Clear and concise demonstration. Great way of explaining how to do a complex movement in less than 4 minutes!!!

[DrEdwards4]

thank you for doing it right every other video says power clean but is actually a clean and jerk

[rhsalaska]

He is executing the clean. The "jerk" would be the next motion getting the bar over his head, a la Olympic weightlifting.

[llewsedwod]

I thought thats a clean and press?

[rugbyworld08]

The exercise in the video is a powerclean where the bar is lifted from the floor and caught on the shoulders with the thighs above parallel. A Squat Clean or just Clean is where the lifter goes below parallel to catch the bar in a full squat position. The Press is shown on another video where the bar is pressed overhead from the shoulders with the legs locked. A Jerk is where the lifter dips in the legs and accelerates the bar up while dropping under the bar to catch it and then stand up.

[llewsedwod]

I find the exercise quite hard due to injured wrists.

But try to keep as much technique on my clean an jerk.

I didnt realise there were differences between the clean n jerk and the powerclean, unless im confused an they are the same thing ?

[rugbyworld08]

Read the comment above which describes the difference between a Clean and Power Clean and below is a description of the Press, Push Press, Push Jerk and Split Jerk.

[mmazourov]

Depends how you execute it - if you press it over your head without lunging - it's a press, if you get it over by lunging (drive by both legs, go into a lunge - one leg forward; and then recover).

[rugbyworld08]

The Lunge is referred to as a Split. If you press without moving your legs it is just a Press, if you flex your knees to initiate the movement and press it out with locked knees it is a Push Press.

If you flex your knees to initiate the move and flex them again to get underneath it and stand up it is a Push Jerk.

If you flex at the knees to initiate the move and split your legs forward and back to get under the bar and stand up from there it is a Split Jerk.

[JonBoyEdinburgh]

Good instruction but I am thinking the "transition" mentioned is the knee rebend which leads into a heel heavy position with the bar mid thigh through which the pull occurs and the majority of power is transferred to the bar. Triple Extension - Shrug - Armbend in that order otherwise you are wasting Powah!

[tooclutch20]

is the powerclean a good workout for basketball?

[rugbyworld08]

Yes it is good for any sport that requires power production, co-ordination and balance. Basketball requires repeated sprints and jumping which the powerclean will certainly help.

[humpa]

really good

[iMagnusX]

Arms bend and the power ends

[ClydeRowing]

Good clear instruction. When I teach it for rowing, I try to get people to think of accellerating the bar untill it is weightless - this means th 'top' of the lift feels light, and hence more controlable. Too many people dont push hard enough with the legs, meaning they have to hoick with the arms to get to the top - and this is NOT an arm exercise! I'd say Power Clean is the number one resistance exercise for athletes of most power/endurance sports. Cheers folks!

[yhrwthrwthrtwhrwhtrw]

Not quite right, the first pull should be slower and reach the mid-thigh before starting the second pull which will be the powerful part of the movement. This means that the bar should come towards you after it passes the knees. This will put you in a slightly more powerful position.

[blowtherest]

i was taught at one of my schools of rugby sessions to bend the knees more as you bring the bar up towards your neck, does this matter?

[rugbyworld08]

As the bar is moving up your torso you should be trying to achieve full extension of the ankle, knee and hip (triple extension). I think you mean you were taught to receive the bar in a deeper full squat position which is a squat clean. Any receiving position above that is a power clean.

[danielacosta669]

I am 14, and I just barely started weightlifting. It took me forever to get this form down completely. But practice makes perfect. I'm only doing 145 right now though =/

[waitandbleed000]

IM 14 TOO AND IM HITTING ONE 65

[surfa01234]

dont try these without proper instruction from an experiance trainer!

[MilesMuhldoon]

great form there. I clean routinely with 150-175 lbs. it's a great one for overall body strength...and especially when you're in fight after a few too many pints, aye. (lol)

-Muhldoon

[cptru2314]

is it all one fast motion or do you pause between each part

[rugbyworld08]

It is all one fast move done as explosively as possible as per the demos done without any talking. It is broken down in the video lesson just so the separate parts can be explained.

[bluedevilcenter]

i play college football in the USA....ours are a little different..our stance is wider and we dont do the 3rd part of the pull with the shoulders...we use all hips and then sink super low under the bar...our modo is "once the elbows bend the power ends"...but to each his own....good stuff

[LXalsocomesinXL]

spot on. cheers

[rugbyworld08]

That depends on your goal (they can be used for pure power work for sets of 1-2 reps, conditioning with many sets and reps etc.) and how well practiced you are at performing them. A good starting point is 3 sets of 5 reps with a light weight that you can manage easily - maybe just the bar. Once you have good form and only when you have good form you can start to add weight each time so that it is a near 5 rep max.

[WhiteBuffalo81]

great series, thanks for these man

[paul198906]

cheers for the upload mate, very useful considering no one at my gym knows how to do them lol

[jrf48]

good video

[mikeyburger1]

ha im a legend at these hehe :L lol