Which one is overall better for mass and strength!
I say Deadlift!
Mass wise probably the deadlift since it overloads the body better. And strength wise, beats me.
Dead lift will have the greatest effect on hypertrophy, especially if that is the main goal. The power clean is an explosive movement with reps < 4-5, and generally is abused in a lot of training circles (a la crossfit). In addition, it is a very technical exercise and requires much longer to teach than the dead lift. Thats not to say getting better at the clean will not increase size, it will, though not as directly as the dl.
Rofl, the deadlift is superior in these regards. But the poweclean is really great for developing coordination and explosive strength in a single move/rep scheme, whereas to develop burst strength with the deadlift you might have to do different things with your programming (speed reps, bands, etc). Additionally, I guess you can use the powerclean for a dynamic movement in a powerlifting-type routine, but they shine in an olympic weightlifting routine where you repeatedly do similar movements (cleans, snatches, jerks); these small but frequent abuses to the back muscles, leg muscles, and shoulders lead to great increases in their strength and size.
In regards to the bolded portion: Clean pulls are a great exercise for those who are either not experienced or building cleaning technique. In fact, you need to learn how to perform a clean pull before you can perform any kind of clean.
They are many other ways to develop explosiveness. Oly lifts aren't the only way. One of my favorite movements to work your triple extension is a overhead throw with a keg or sandbag. Loads of fun outdoors
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Power: cleans (when done properly)
However, the clean takes a lot of coaching and takes a lot longer to master the technique. Deadlifts are relatively easy to master compared to cleans.
M.Ed. Ex Phys
As stated: deadlifts.
That's what I thought a few of my liftin buddies are convinced, that power clean and morning glories , are the best 2 excercises . Even over squats and deadlifts. I told them there ****in crazy! But thanks for the post fellas . Very informative
Agreed on all aspects of the DL being the superior lift. In addition I am still amazed at just how many trainees, of varying degrees of experience, still perform this lift incorrectly.
I love deadlifts.
Once again, great in theory, but terrible in practice. If you watch gymnasts the form is immaculate and tight - elbows are close to the body.
Most times I watch cross-fit trained people do them, the form is sloppy and the elbows are flared out in front, and like you mentioned, places the shoulder at high risk.
They have their purpose, as seen in gymnastics, but require a high level of technique and are not something to be used in sets or for conditioning. Not to mention, when done in gymnastics its one fluid motion created by the momentum of the lower body, and not the pull of the arms. In fact, I don't think gymnasts train the kips directly, but rather do ancillary and core strengthening movements in order to be able to do a kip.
I meant something like this: Its quite ridiculous (read retarded). Watch for at least 30 seconds.
Oh, yes very.
It would be more functional to swim the butterfly stroke, since that is what it almost looks like
Agreed dl=mass, pc=power
Docmattic watched the clip. lmfoa!
so anyone down for talking proper technique for a power clean. The way I learned in highschool seems to be the most utilized movments, Start in deadlift position, controlled pull upward until your in a position similar to a front squat and finish with a military press. Most of the clips I seen on youtube ppl forget the finish military press kicking one leg back ?