The Testify Morning News - May 22, 2023
/THIS WEEK'S QUESTION
From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):
Josh P
Besides ease of operation, is there any inherent advantage between the variations? Is one preferable to the others based on what muscles are being targeted or what fitness goals are?
Phil
(edited for length)
Below is a quick list - it could be fleshed out more, but it will get you started:
Clean (AKA full clean or squat clean):
This will permit a lifter to lift the most weight, so it's the most common variation seen in competition (although not the only variation).
Power Clean:
This allows you to move a lot of weight (a reasonably high percentage of a full clean) without requiring a lifter to become proficient at receiving the bar in a front squat position. For general training (i.e., general strength training including those who play sports), this is the variation I'd recommend the most. Olympic lifters will still use this variation as well as it provides excellent practice and focus on finishing the pull completely and explosively.
Hang Clean:
This can be especially useful for those who are working on technical aspects of the pull. For example, if someone has an early arm bend, this is easier to fix by shortening the distance of the pull (since you're not pulling from the floor), and then slowly lowering the height of the hang position until you're back to pulling from the floor (only going lower if there's no arm pull).
Hang Power Clean:
This is the simplest of all of them, so it often is the first variation used in teaching a lifter how to clean (we also use it this way). Because it is the simplest, you will also often see this most commonly in high school and college weight rooms because it requires the least coaching - you don't have to coach your lifter how to correctly pull from the floor or how to front squat.
ARTICLES & VIDEOS
Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)
What are pulling blocks, why are they useful, and should you buy them or make them yourself? We cover it all. Click here to watch.
Most Common Deadlift Error? (It's NOT What You Think)
Are you making this deadlift error? It's extremely common, and it's making your deadlifts a lot harder (and last longer!) than they should be. Let's fix it. Click here to watch.
How to Convert Kilograms to Pounds Fast - Easy Math Trick!
Convert kg to lb fast - and by fast, I mean “in-your-head-faster-than-whipping-out-your-calculator” fast. Fast like you read about. Click here to read.
Blast from the Past: Maximum Acceleration in the Clean! | Olympic Weightlifting
Learn how to put maximal acceleration into your clean. Phil and Becky discuss and demonstrate how to do this. Click here to watch.
Blast from the Past: Mistakes New Lifters Make - Part II
We discuss and demonstrate a few more common mistakes (and how to correct them) in the 2nd edition of the "Mistakes New Lifters Make" series. Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Update! The concrete crew has been hard at work (with impressive results!), and as a result, some areas of the parking lot will be restricted for the next 2 weeks.
Reminder: In observance of Memorial Day (Monday, 05/29/23), we will be open for training during our usual morning hours (5:00 a.m. - 9:30 a.m.) that day, but we will be closed that afternoon and evening.
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Testify Strongman Summer Showdown
June 17, 2023
Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!
Click here to register or for more information.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
Testify Fall Classic
October 21, 2023
The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)
Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)
Compare to 2023.03.20.
Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest
Set the yoke crossmember at 35/33, and the weight is 150#/75#.
Compare to 2023.02.27.
Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute
Compare to 2023.01.30.
Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5
Compare to 2023.01.30.