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?

  • Assian_Candor [comrade/them]
    ·
    2 months ago

    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