StrengthReps
Barbell Power Clean
Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart.
Exercise details
- Equipment
- Barbell
- Tracking
- Reps and weight
Execution
How to do it
Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
Focus on an explosive hip extension to generate the necessary force for the clean.
Engage your shoulders and traps during the shrug to assist in lifting the barbell.
Use your legs and hips rather than relying solely on your arms to lift the barbell.
Practice the movement with lighter weights to perfect your form before progressing to heavier loads.
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Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
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