Power Clean

1. Place a barbell on the ground and stand with your feet hip-width apart, toes under the bar.
2. Bend at the hips and knees to grip the bar with an overhand grip slightly wider than shoulder width.
3. Bend your knees until your shins touch the bar, keeping your back flat and chest up. This is your starting position.
4. Lift the bar by extending your hips and knees, keeping the bar close to your body and your elbows straight.
5. As the bar passes your knees, aggressively extend your hips, shrug your shoulders, and then pull yourself under the bar.
6. Catch the bar in a partial squat position, with elbows forward and the bar resting on your shoulders.
7. Stand up straight to complete the movement.
8. Lower the bar to the ground carefully and set up for the next repetition.
9. Repeat for the desired number of repetitions.

Results