Power Clean

Séquence

1. 01 · stance

   Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.

2. 02 · grip

   Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.

3. 03 · bar position

   Place the bar about 1 inch in front of your shins and over the balls of your feet.

4. 04 · back

   Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.

5. 05 · head, breath

   Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.

6. 06 · first pull

   Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.

7. 07 · arms

   Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.

8. 08 · keep close

   As the bar raises keep it as close to the shins as possible.

9. 09 · past knees

   As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.

10. 10 · hold position

    Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.

11. 11 · explode up

    Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.

12. 12 · stay close

    Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.

13. 13 · shrug

    When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.

14. 14 · bend elbows

    As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.

15. 15 · high pull

    Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.

16. 16 · pull under

    After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.

17. 17 · quarter squat

    Simultaneously, flex the hips and knees into a quarter squat position.

18. 18 · rack

    Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.

19. 19 · catch

    Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.

20. 20 · stand up

    Stand up by extending the hips and knees to a fully erect position.

21. 21 · lower

    Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.

22. 22 · cushion

    Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.

23. 23 · to the floor

    Squat down with the elbows fully extended until the bar touches the floor.

24. 24 · repeat

    Start over at Phase 1 and repeat for the recommended amount of repetitions.