Cleans - Power

Purpose - To train your muscles and nervous system to maximize your total power output.

Exercise goals - To move as much weight as possible, as fast as possible

Beginning position

• Shoulder-width stance, knees inside arms
• Feet flat on floor
• Grasp bar with a closed grip, slightly wider than shoulders
• Squat with heels on the floor
• Arms fully extended
• Make sure your back is flat, shoulders back, chest out
• Tense abdominals and back

Upward movement

• Begin pull by extending the knees
• Keep the bar close to the body
• Thrust hips forward
• Keep feet flat on the floor until nearly erect
• Use ankles to continue accelerating the bar upward
• Use shoulders to finish the upward movement

Catch

• Rotate elbows and wrists under the bar
• Rack the bar on the front of shoulders
• Bend knees and hips slightly to absorb the weight