Topic: Assistance exercises and their purpose

[Patrick Bateman]

Hi there!

I know there are a myriad of assistance exercises out there.

I was hoping to compile a list in this thread, with a brief desription of what they do, how often, with what sets and reps and why they are useful.

I am hoping the experianced lifters will provide some insight on how they should be used.

Here are the ones I have heard of, and would like insight into:

1)Power Clean/Snatch
2)Hang Power Clean/Snatch
3)Hang Clean/Snatch
4)Clean/Snatch Pull
5)Clean/Snatch Pull from blocks or rack
6)Muscle Clean/Snatch
7)Snatch/Clean grip deadlift
8)Clean grip Snatch
9)Front/Back/Overhead squat starting from the bottom position (I believe these are called 'Dead squats')

If you know any others, feel free to add them to the list.

What I would like to know is:

• -What is there purpose?
• -How often should they be done? (I hear that some are intense, and should be used sparingly)
• -For how many sets and reps?
• -Where should they placed in your workout order

Many thanks!

[leighton richards]

Anything else you would like?
Please give a list of any further demands here.
I'm sure Chris is just finishing off his 1500 word reply to your question an will post it as soon as he can..
 


I'm sorry I'm not trying to be an ass.
Just a tongue in cheek explanation as to why you might not get the responses you were hoping for.

[Chris Ⓐ LeRoux]

Yea, I don't much feel like writing an essay but I will say I see very little usefulness in lifts from the hang, muscle snatch/cleans, or clean grip deadlifts. Hopefully someone else will have time and initiative to write up a full response.

[leighton richards]

Here we go check out the word documents on supercompensation and program design here

http://www.eteamz.com/idahoweightlifting/handouts/index.cfm

[Patrick Bateman]

thanks for the links!

From what I can tell:

1)Power Clean/Snatch >> work on getting muscles to contract faster in order to accelerate the bar faster in order to get higher. Typically done at 80% of what you can do of the full version.

2)Hang Power Clean/Snatch >> Same as 1). Used also to work on second pull and accelerating  the bar over a short distance.

3)Hang Clean/Snatch >> Used to work on second pull, and getting under the bar faster.

4)Clean/Snatch Pull >> getting used to dealing with heavier weights. Also to gain power at a weight higher then you can pull, so you can progress. Can he hard on the back, and intense.

5)Clean/Snatch Pull from blocks or rack. >> Combination of 3) and 4)

6)Muscle Clean/Snatch >> Used to warm up mainly. Also to accelerate the bar very fast (like an extreme power clean/snatch), and also to sharpen racking abililty.

7)Snatch/Clean grip deadlift >> Just to increase strength, and strength alone, but with the grips used for lifting.

8)Clean grip Snatch >> Used by throwers. This is used to accelerate a light weight over a greater distance.

9)Front/Back/Overhead squat starting from the bottom position (I believe these are called 'Dead squats') >> Increases strength from a position where the muscles are stretched (like the bottom of the catch), where there might not be a 'stretch reflex' like regular squats.

[Patrick Bateman]

Are there any exercises that work on the first pull alone? or the transition to first pull to second pull?

[Brooke Burkhalter]

Deadlifts variations, pull variations, lifts from blocks or hang below knee.

[Keith Miller]

Are there any exercises that work on the first pull alone? or the transition to first pull to second pull?

The best exercise to work first pull is pull to knees (6 second count) and pause, then lower slowly.  That's what my coach has us do and it works great.