Power Clean

This lift's all about speed and precision. You're scooping the weight off the ground and snapping it up to your shoulders in one clean motion - no pause, no fluff. Around here, we love it for building explosive power and teaching timing under pressure. It's a favorite for bears who want to lift fast and lift smart.

Instructions

1. Stand with feet hip-width apart with the barbell over mid-foot.
2. Bend at the hips and knees, grasp the bar with a shoulder-width grip.
3. Pull the bar off the floor by extending hips and knees.
4. As the bar passes the knees, rapidly extend hips and knees, pulling the bar upward and shrugging the shoulders.
5. Drop into a squat position and catch the bar on the deltoids with elbows pointing forward.
6. Stand up to full extension to complete the lift.

Benefits

• Improves overall strength.
• Enhances power and explosiveness.
• Works multiple muscle groups simultaneously.
• Improves coordination and athleticism.

Key Points

• Keep the barbell close to the body.
• Ensure a tight core throughout the movement.
• Use explosive power from the hips and legs.
• Correctly drop under the bar to catch it in a squat.

Common Mistakes

• Not keeping the bar close to the body.
• Rounding the back during the pull.
• Not fully extending hips before the catch.
• Poor timing and coordination during the catch phase.