Power Clean

Setup: Stand with feet hip-width apart, barbell on the floor, grip just outside the legs, chest up, shoulders over the bar, core engaged.

Movement: Pull the bar from the floor by explosively extending hips, knees, and ankles. Pull under and catch the bar on the front shoulders above parallel, then stand fully to finish.

Standards:

• Bar caught on front shoulders above parallel
• Full hip, knee, and ankle extension during pull
• Controlled stand to full extension

Focus Points: Keep bar close to body, strong hip drive, fast elbows, maintain neutral spine.