Power Clean

Setup

1. 01Stand with the bar over the mid-foot and feet about hip width.
2. 02Grip just outside the legs with a hook grip if possible.
3. 03Set the back flat with shoulders slightly ahead of the bar.
4. 04Brace and take the slack out of the bar before the pull.

Execution

1. 01Push the floor away, keeping the bar close and the back angle constant.
2. 02Accelerate hard as the bar passes the knees into full hip and knee extension.
3. 03Shrug and pull the elbows high as the body extends.
4. 04Whip the elbows around fast and catch the bar on the shoulders in a quarter squat.
5. 05Stand up fully to finish the rep.

Checkpoints

• -The bar brushes the thighs at the point of explosion.
• -The catch height stays above a parallel squat.
• -Elbows punch through to a high rack position at the catch.
• -The feet land flat, roughly at squat width.

Common mistakes

• -Pulling early with the arms before the hips finish.
• -Letting the bar loop away from the body.
• -Catching with low elbows on the wrists instead of the shoulders.
• -Jumping the feet out too wide to cheat catch height.