Power Clean

Start: Squat over a loaded barbell on the floor and grip it overhand at shoulder width just as if you were starting a standard deadlift.

Finish: This is almost exactly the same exercise as the hang clean. Pull the bar off the floor as fast as you can, go u on your toes, shrug your shoulders, and perform an upright row as you lift the bar up along your body. When the bar hits chest level, "catch" it on your front shoulders by dropping under it in a half-squat and turning your palms up toward the ceiling. Your upper arms should be parallel to the floor when the bar lands on your shoulders. Stand up straight, then lower the bar to the floor and return to the starting position.

Print   Email