Barbell Power Clean
Set up over the barbell with feet hip-width, shins close to the bar and a hook grip just outside your hips, keeping your back flat and chest up. Lift the bar off the floor by driving through your legs, then explosively extend your hips, knees and ankles once the bar passes your knees. Shrug and pull yourself under the bar, catching it on the front of your shoulders in a quarter or partial squat. Stand tall to finish with the bar racked across your front delts and your core braced.
BACK · FULL BODY
How it is executed
- Set up over the barbell with feet hip-width, shins close to the bar and a hook grip just outside your hips, keeping your back flat and chest up.
- Lift the bar off the floor by driving through your legs, then explosively extend your hips, knees and ankles once the bar passes your knees.
- Shrug and pull yourself under the bar, catching it on the front of your shoulders in a quarter or partial squat.
- Stand tall to finish with the bar racked across your front delts and your core braced.
Variations and substitutions
Put it to work in Kaizer
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