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Barbell Power Clean
1 - Stand with feet hip-width apart. Grip the barbell just outside shoulder-width. Bend at hips and knees, keeping your back straight.
2 - Explosively extend your hips and knees to lift the bar off the ground. Keep the barbell close to your body.
3 - As the barbell reaches hip height, jump and shrug your shoulders simultaneously. Pull the bar upward with force.
4 - Drop underneath the bar, catching it at shoulder height. Rotate your elbows forward and secure the bar on your shoulders.
5 - From the front rack position, stand up with the barbell on your shoulders, fully extending your hips and knees.
6 - Carefully lower the bar to the ground by reversing the movements in a controlled manner.
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