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Power Clean, Barbell

Type: Legs
The power clean is an Olympic skill transfer move. It's ideal for developing applicable strength and speed for particular sporting disciplines. This is a very technical movement which takes lots of practice to perfect. Once you have perfected the technique and perform this move on a regular basis you will begin to see very positive results.
Level :  Equipment : Yes
Buttocks
Back
Biceps
Buttocks
Calves
Hamstrings
Shoulders
Thighs

Power Clean, Barbell Steps:

Step 1:
Grasp the bar with an overhand grip (both palms facing you) about shoulder width.

Step 2:
Keeping your back straight and head facing forwards, deadlift the bar off the floor.

Step 3:
Explosively drive the bar upwards through the hips and knees.

Step 4:
As the bar reaches the thighs, simultaneously drop under the weight by bending at the knees.

Step 5:
Reverse curl the bar up to rest on the shoulders by throwing your elbows underneath the bar and stand up straight.

Step 6:
Return the bar to the floor by performing the opposite set of movements.

Step 7:
This is one repetition.

Top Tip:

Break the move down into sections. Practice each part individually before putting them all together. Concentrate on perfecting the technique with just the bar before attempting the full movement with weights.
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