Power Clean

Power Clean

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps,Middle Back,Lower Back,Traps,Forearms,Quadriceps,Hamstrings,Calves,Shoulders,Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips:

Beginning Position
Assume a shoulder-width stance, knees inside arms.
Position feet flat on floor.
Grasp bar with a closed, pronated grip.
Grip should be slightly wider than shoulder-width.
Squat down next to bar, heels on floor.
Fully extend arms.
Point elbows out to sides.
Position bar over the balls of the feet; bar should be close to shins.
Position shoulders over or slightly ahead of the bar. Establish a flat back posture.

Upward Movement Phase: First Pull
Begin pull by extending the knees.
Move hips forward and raise shoulders at the same rate.
Keep the angle of the back constant.
Lift bar straight up.
Keep bar close to the body, heels on the floor.
Keep elbows fully extended.
Keep shoulders back and above or slightly in front of the bar.
Keep head facing straight forward.
Maintain torso position.

Upward Movement Phase: Transition (Scoop)
Thrust hips forward and continue pulling until the knees are under the bar.
Keep feet flat.
Torso should be nearly vertical and erect.
Keep shoulders positioned directly over the bar.
Keep elbows fully extended.

Upward Movement Phase: Second Pull
Brush bar against the middle or top of thighs.
Keep torso erect and head facing straight or slightly up.
Keep elbows straight.
Move bar explosively by extending the knee, hip, and ankle joints in a 'jumping action.'
Keep shoulders over the bar as long as possible, and elbows out.
Keep bar close to body.
At maximum plantar flexion, shrug the shoulders.
At maximum shoulder elevation, flex and pull with the arms
Keep elbows high during pull; keep them over the wrists.
Pull bar as high as possible.

Catch
Rotate elbows around and under the bar.
Hyperextend the wrists as the elbows move under the bar.
Point elbows forward or slightly up.
Rack the bar across the front of the shoulders.
Keep torso erect.
Flex hips and knees to absorb the weight of the bar.

Downward Movement Phase
Lower bar slowly and under control to top of thighs.
Flex hips and knees as bar lands on thighs.
Squat down toward floor.
Maintain erect torso position.
Keep bar close to shins.
Place bar on the floor.

Breathing
Inhale before the first pull of the first repetition.
Hold breath until second pull.
Exhale through the sticking point (shrug) of the second pull.
Inhale during the downward movement phase of succeeding repetitions.