Power Clean

The power clean uses many of the same muscles as the hang clean except the weight is pulled from the floor which adds a deadlift component to the exercise. Once the weight travels over the knees, start motion by forcefully extending hips and knees while simultaneously flexing the feet (pointing down). When lower body reaches extension, shrug shoulders and lift elbows into an upright row motion keeping bar as close to body as possible. When bar reaches maximum height, rotate elbows under bar, catching it across the collarbone. Once the arms are under the bar, absorb the weight with soft knees or in a full front squat.