How to Properly Execute a Power Clean

This article will describe to you the proper steps in performing a power clean.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Barbell
• Weights

1. 

   Start by warming up for a few minutes. Run in place, do jumping jacks, anything that will raise your heart rate. It's easy to pull a muscle during this exercise if not properly warmed up.

2. 

   Start by using a moderate weight on the bar. I usually use half of what I'll be working with at the end of the exercise. By using a light weight you get used to the exercise and can concentrate on your form before adding more weight.

3. 

   Step up to the bar. Shins almost touching the bar. With an overhand grip, place your hands about shoulder-width apart.

4. 

   Keep your back straight and your eyes forward. Your knees will be slightly bent. With your arms straight, starting pulling. Imagine pushing with your feet, not using your back.

5. 

   As soon as the bar leaves the ground, be sure to keep the bar as close to your body as possible. Pull the bar up while also standing yourself up straight.

6. 

   When the bar is about chin level, quickly turn your wrists under the bar while dropping your hips and catching it. Some people also spread their feet a few inches while dropping their hips. The key to this lift is to "catch" the weight at the top of your pull when the bar is neither coming up or going down. With practice, it's easy.

Tips & Warnings

• This exercise is by far my favorite. It builds muscle and strength mainly in your back and core.
• The first part of the lift is relatively slow, but be sure to add some snap when catching the weight.
• Be sure to warm up before doing this or any other lift.