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The Power Clean
Build strength and speed with this total body exercise.
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Stand holding a barbell at about knee height with an overhand shoulder-width grip.
Space your feet shoulder-width apart and bend your knees slightly. Incline your trunk forward up to about 45 degrees and maintain a slight arch in your back.
Keep your arms straight and your shoulders over the bar, your vision focused downward and forward.
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Lift the bar with powerful extension of your legs and trunk while simultaneously pulling with your arms.
As you complete the pull, lean backward somewhat, rise up on the balls of your feet, raise your shoulders and flex your arms.
Jump up and spread your feet, turning your knees and feet out to the sides slightly.
Quickly drop down to squat under the barbell. As you do this, rotate your arms, bend your elbows and turn them so that they point forward and the barbell rests on your palms and the upper portion of your shoulders and deltoid muscles.
Straighten your legs and rise to the standing position, placing your feet back into the shoulder-width position.
Return the barbell back to the start position in a slow and controlled manner. Be sure to keep your back arched as you resist the weight back down. Repeat for reps.
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