The Set-Up
- Start with your feet hip-width apart
- Line the barbell up under your armpit
- Grip the bar with your hands thumb-width outside of hip
- Hook grip the bar - wrap your thumb around the bar before closing your fingers around the thumb knuckle
- The hook grip requires less energy to maintain a solid grip on bar
Men's Health
The Pull
- Take a big deep breath and hold
- Sit back and pull the bar off the ground driving through your heels
- Pull the bar up past your knees, keeping your knees back out of the way
- Chest and butt should raise at the same rate
- Open hips rapidly by thrusting them forward (think jumping on the spot)
Receiving The Barbell
- As the barbell passes your chest, push your butt back into 1/4 squat and thrust your elbows forward
- This will create a ‘front rack' or ‘shelf’ on your shoulders for the bar to land
The Finish
Once bar is is front rack:
- Stand tall
- Lock out your knees and hips
A good starting point for beginners is an empty barbell, and working towards 25 per cent of your bodyweight for a longer workout (working up to 50 per cent for guys that have been in the gym a few years and 75 per cent for guys trained in the power clean).
Try adding power cleans into your program once a week to start but as your progress don’t be afraid to put them in a second day. You won’t regret it!
Power Clean Workout
5 rounds
Work for 3 mins
Then rest for 2 mins
3 power cleans at 25 per cent of your body weight
6 push ups
9 squats
