How to do barbell power clean

Coach's Tips

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Start Position

1. Position your feet slightly wider than your shoulders, with toes angled somewhat outward.

2. Slightly bend at the knees and hips, keeping your back straight and spine neutral.

3. Grip the barbell with an overhand hold, hands a little wider than your shoulders.

4. Rest the barbell on the front of your thighs.

Proper Form

1. Begin the lift by pushing your feet into the ground, extending your hips and knees.

2. As the barbell moves up from your thighs, pull yourself beneath it to rest it on your shoulders.

3. Ensure your elbows are facing forward with wrists pointing towards each other.

4. Stand up by driving your feet into the ground and extending your hips and knees.

Breathing Technique

1. Inhale deeply before starting the lift.

2. Exhale as the barbell is lifted from your thighs.

3. Inhale again when you secure the barbell on your shoulders and stand up.

Precautions

1. Maintain a flat back during the entire exercise.

2. Keep elbows forward and wrists facing each other when catching the barbell.

3. Maintain the barbell close to your body as you lift it.

4. Avoid lifting excessive weight initially; start with lighter weights and gradually progress as proficiency increases.