Power clean

How to do it

1. Stand with feet hip-width and the bar over your midfoot, almost touching your shins.
2. Grip the bar with a pronated grip slightly wider than your shoulders and a flat back.
3. Lift the bar off the floor by extending legs and hips, keeping the bar close to your body.
4. As it passes your knees, explosively extend hips, knees and ankles while shrugging.
5. Pull with your arms at the top and drop under, catching the bar on your shoulders in a quarter squat.
6. Stand tall and stable with high elbows and the bar racked on the front of your shoulders.

Common mistakes

• Pulling with the arms before extending the hips
• Letting the bar drift away from the body on the way up
• Catching the bar with low elbows

Other variations

• Kettlebell clean
• Hang clean