| It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. The third phase involves quickly dropping under the bar to catch the weight. This lift differs from the Power Clean in this phase, in the catch here you will drop much deeper to catch the bar. Also, this lift is typically done with more weight than the Power Clean thus the need to catch in a deeper position. Keep the bar close to your body throughout the movement. Finish the lift by standing tall with your elbows pointing forward, your hands open and the bar resting on your fingertips and shoulders, as in a Front Squat. Roll the bar off of your shoulders and allow it to drop back to the floor. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of. This exercise is the key for power development and for transitioning the strength you |
View a video of this exercise