Power Clean

The power clean is a full-body lift that trains strength, speed, and explosive coordination. It’s a complex movement that teaches powerful hip drive and precise timing.

Instructions

1. Stand with feet slightly wider than shoulder-width and point your toes outward.
2. Squat to grasp the barbell with a pronated grip, hands wider than your knees.
3. Keep your chest lifted and back flat, with the bar over the mid-foot.
4. Drive through your heels to lift the bar, maintaining the angle of your back.
5. As the bar passes your knees, explode upward by extending hips, knees, and ankles.
6. Shrug your shoulders and begin pulling yourself under the bar.
7. Rotate your elbows around the bar and catch it on your shoulders in a quarter squat.
8. Stand tall to finish the lift and then reset for the next repetition.