Barbell Power-Clean
Explosive full body workout! Build strength and power with the barbell power clean.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with feet shoulder-width apart in front of a loaded barbell.
2. Bend at the hips and knees to squat down and grasp the barbell with an overhand grip slightly wider than shoulder width.
3. Keep your back straight, core engaged, and shoulders over the bar.
4. Lift the bar by powerfully extending your hips, knees, and ankles, using a scooping motion with your thighs to elevate the bar.
5. As the bar reaches the thighs, accelerate the bar with a strong shrug and re-bend the knees slightly.
6. Quickly drop under the bar by squatting down, flip your wrists under the bar, and catch it at shoulder level with your elbows pointing forward, standing up slightly as you catch it.
7. Stand up straight by extending your legs, stabilizing the barbell on your shoulders.
Remember, this is a complex and explosive lift that requires good technique to avoid injury. Make sure to practice with an experienced coach or trainer, starting with lighter weights until you master the form.
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