Power Clean and Press

  1. Start with feet shoulder-width apart and the barbell on the floor in front of you.
  2. Bend down and grip the barbell with hands slightly wider than shoulder-width apart.
  3. Stand up, keeping your back straight, the barbell close to your shins, and lifting with your legs.
  4. As the barbell reaches your chest, quickly drop into a high squat position. The crease of your hips should be above the top of your thighs. Catch the barbell at shoulder height.
  5. Stand up from the squat position, lifting the barbell overhead with arms fully extended.
  6. Lower the barbell back down to shoulder height.
  7. Reverse the movement and lower the barbell back down to the floor and release your grip.
  8. Repeat for the desired number of repetitions.

Primary Muscles

  • Glute
  • Lower Back
  • Shoulder - Front
  • Thigh - Inner

Secondary Muscles

  • Calf
  • Forearm - Inner
  • Hamstring
  • Shoulder - Side
  • Trap
  • Tricep

Results

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Date Reps Resis. RPE

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