Power Clean
January 14, 2009
Starting Position
- Squatting with feet slightly wider than hip width apart while grasping bar against the shins with a overhand grip
- Back is flat with chest up, shoulder blades squeezed together with arms straight
Procedure
- With a medium to slow pace raise the bar by standing up
- As the bar clears the knees, explosively extend the hips, knees and ankles and immediately follow by rapidly shrugging the shoulders upward followed by the elbows
- When the elbows reach maximum height and the body is fully extended, pull the body under the bar by rotating the elbows underneath the bar and forward
- The bar is caught on the anterior shoulder in a quarter squat position with chest and elbows up, hips back, and feet fully in contact with the ground
- After control is gained stand up to a fully erect position
- Return to start position and repeat for prescribed number of repetitions
Coaching Keys
- Make sure good posture is maintained throughout the lift
- Do not begin pull with upper body until hips are fully extended
- Catch the bar with elbow up and hips back
- The power generated from the movement will cause the feet to leave the ground
You Should Feel It
Tags:
Weight Plates, Power, Lower Body Push, Barbell, Strength, Upper Body Pull
See Also
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