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REUSE:Clean / Power Clean
Preparation:
- Maintain good posture throughout the exercise with shoulder blades back and down, chin tucked, good stability through the belly, and neutral spine angles.
- Stand with feet approximately shoulder width apart pointing straight ahead and knees slightly bent.
- Activate core by drawing the belly button in towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
- Grip the bar with an overhand grip shoulder width apart.
Movement:
- Start the power cleans in a squat position, feet pointing straight ahead, chin tucked and chest up.
- Accelerate the power clean with a strong push from the heels, keeping upper body alignment.
- Simultaneously, push legs into triple extension (at hips, knees, and ankles) and perform an upright row so the bar is at mid-sternum level (as shown).
- Quickly externally rotate the upper arm and squat under the bar, cradling it on the shoulders.
- Squat up to a standing position with the bar on the shoulders. This completes one cycle of a power clean.
Exercise Aliases:
How To Do Power Cleans, Barbell Cleans, Cleans Exercise
Power Clean, Get My Free Fitness App
Hang Clean
Squat Clean Thruster
Hang Power Snatch
Hang Power Clean
Muscle Clean
The Clean
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