Cleans, Power Cleans and other variations these are compound movements. That means you are working many muscle groups all at once. This is a great lift and can help you add strength in many areas.
Works
- Back
- Lats
- Shoulder
- Quads
Start
– Bar over balls of feet
– Head up, elbows facing out
– Arms vertical
– Back arched tightly
– Weight balanced over the foot
Lift
1. Start by pushing feet against the floor, pulling knees back so bar can travel straight up or slightly back, staying close to body. Lift starts off slowly and then culminates into explosive, full-body extension.
2. As bar rises above knees, keep weight in the heels as long as possible and begin to extend hips forward. Keep arms straight and bar as close to body as possible.
3. When the bar reaches about mid-thigh, quickly and powerfully extend hips, knees and ankles as if trying to jump straight off floor. As bar gains upward momentum, shrug shoulders as fully and quickly as possible. Bend and raise elbows outward, keeping bar close to body as it rises up. The bar should contact the body at the upper thigh or the hips as full hip extension is achieved.
4. As soon as hip extension is achieved, quickly pull body underneath bar, landing solidly in front squat position with gaze forward and torso upright. As you do so rotate elbows forward and under bar, allowing grip on the bar, allowing grip on the bar to loosen as your wrists turn upward. Catch bar on fronts of shoulders — bar between peak of deltoids and throat.