Power Clean

Set-up

• Stand with your mid-foot under the bar, feet hip-width apart.
• Grip the bar just outside your legs with an overhand grip, arms straight.
• Set your back flat, chest up and shoulders slightly in front of the bar.

How to do it

1. Push the floor away to lift the bar to your knees, keeping your back angle the same.
2. As the bar passes your knees, drive your hips forward and extend explosively through your legs.
3. Shrug and pull yourself under the bar, whipping your elbows forward to catch it on the front of your shoulders.
4. Catch in a quarter squat, then stand up tall.

Coaching cues

• Keep the bar close to your body the whole way.
• Fast elbows: get them high and forward for the catch.

Common mistakes

• Pulling with the arms before the hips have finished.
• Letting the bar swing away from the body.
• Catching with the elbows pointing down.

Safety

• Learn this lift with a qualified coach before adding weight, and use bumper plates on a lifting platform.