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Barbell Power Clean from Blocks
Expert - Olympic Weight Lifting - Compound
Targeted Muscle Group
Upper Legs
Back
Shoulders
Recommended Equipment
Barbell
How to do it
Steps :
1.) Begin with a barbell resting on two boxes, positioned at your knee level, with your feet at shoulder-width distance and gripping with a double overhand grip.
2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time.
3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders.
4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place.
5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion.
6.) Keep your knees bent and torso upright to help support the weight.
7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.
