❮ ❯

Beginning Position:

• Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.

Upward Movement Phase:

• Slightly flex the hips and knees, keeping torso erect.
• Immediately follow with an explosive push upward by extending the knees.
• Keep torso erect and tensed.
• At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
• At maximum plantar flexion, push bar from the shoulders.
• Push the bar with the arms to a fully extended elbow position overhead.

Downward Movement Phase:

• Lower bar to shoulders.
• Flex hips and knees slightly as bar touches shoulders.
• Straighten the hips and knees before the upward movement phase begins again.

Breathing:

• Exhale through the sticking point of the upward movement phase.
• Inhale during the downward movement phase.