Exos | Formerly Core Performance

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Core Knowledge

Movements

Power Clean

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

  • Working the entire body

Tags: Upper Body Pull, Weight Plates, Power, Lower Body Push, Barbell, Strength

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