The power clean trains explosive extension of the hips, knees and ankles. The bar is received on the shoulders in a partial squat rather than a full squat.

Muscle group: Combined

Steps

Setup: stand slightly wider than shoulder width with toes slightly outward. Squat and take a closed overhand grip with hands outside the knees and elbows straight. The bar is about 2–3 cm in front of the shins. Keep your back neutral, chest raised and head aligned with your spine. First pull: extend your hips and knees, raising your shoulders and hips together. Keep your arms straight and the bar close to your shins. After the bar passes the knees, bring your hips forward and knees slightly under the bar. Acceleration: forcefully extend your hips, knees and ankles, keeping the bar close and your arms straight as long as possible. After body extension, shrug and pull yourself under the bar. Catch: rotate your elbows under and forward while dropping into a quarter squat. Receive the bar on the front deltoids with elbows high, torso braced and feet flat. Stand upright. Return: lower the bar under control to the thighs, cushioning it with a slight hip and knee bend, then lower to the floor with straight arms. Reset before the next repetition.

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