Stand with feet hip-width apart and bend down to grasp the bar at shoulder width. Keep your lower back flat, chest up, and eyes looking forward. Begin extending your hips to pull the bar off the floor—keep your weight on your heels and your shoulders directly over the bar as it rises.
When the bar reaches the top of your thighs, explosively extend your hips, shrug the bar, and come up onto your toes. Continue pulling the bar up to shoulder level.
Catch the bar at your shoulders, and immediately begin the front squat.
From the top of the power clean, bend your hips back and lower your body into a squat, keeping your lower back in its natural arch and your elbows raised so your upper arms are parallel to the floor. Extend your hips to come out of the squat.
