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Hamstrings
Power Clean
The power clean is a fast exercise where you lift a weighted bar from the floor to your shoulders in one quick motion. It works the muscles in your legs and bottom. You need strength and practice to do this move correctly.
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How to Perform
- 1Stand with your feet as wide as your shoulders. Put the bar on the floor in front of you.
- 2Bend down and hold the bar with your hands a little wider than your shoulders. Your palms should face you.
- 3Keep your back flat and chest up. Stand up to lift the bar off the floor by straightening your legs.
- 4When the bar touches the middle of your thighs, pull it up very fast. Shrug your shoulders and pull your elbows high and to the sides.
- 5When the bar is as high as it can go, quickly drop under it. Spin your elbows forward to catch the bar on the front of your shoulders while squatting down a little.
- 6Stand up tall with the bar until your legs are straight.
- 7Lower the bar back to the floor carefully. Keep control of the weight the whole time.
- 8Do this again for the number of times you want.
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