Power Clean
This lift is more about rhythm and correct form and less about brute strength. It is a true representation of athletic functional strength.
An Olympic lift, the Power Clean lift is all about explosion. But that explosion must be controlled. If you cannot maintain correct form, especially at the beginning of the lift, you will not be in the proper position to execute the maximum force necessary to produce your best effort.
Grip the bar approximately shoulder width apart, palms facing toward your body.
Sit down into it as if you are doing a dead lift. Head up, back arched, chest out.
Begin the lift by lifting with your legs. The first part of the lift is almost as if you are doing a dead lift.
Once the bar reaches a point where it is slightly past your knees, you dramatically thrust your hips forward keeping your arms straight as long as possible, creating enough momentum to sit under the bar with the bar resting on your shoulders, elbows up and pointed out.
You have completed the lift.
Tips
This lift should be done in a manner in which everything moves from slow to fast. Start at zero momentum and finish at maximum momentum. The bottom part of the lift is slow but you are gradually building momentum.
When the bar is slightly past your knees, thrust your hips forward propelling the weight to a high enough position so that you can jump underneath the bar and complete the lift.
