POWER CLEANS

YOU'LL NEED: A barbell and lifting mat MUSCLES EXERCISED:Quads, gluteals, hamstrings, erector spinae, lats,trapezius,biceps, deltoids, forearms, and calves Click on the image to see a quicktime video clip of the exercise.

Exercise Technique

1. Make sure you have a spotter!
2. Stand with feet about 18 inches apart, shins touching the bar. Bend down and take an overhand grip on the bar with hands and arms a little outside the legs. Thighs are parallel to the floor, the back is straight, and the eyes are looking forward.
3. Straightening the legs, keep your arms straight as the barbell is lifted from the floor.
4. As the legs straighten, the hips come forward, intiating an upright postion of the body. The arms begin to bend at this point.
5. As the body reachs the upright position the barbell should continue ascend being pulled simulatneously with the arms and rising up on the toes until it reaches above the shoulders.
6. When it reaches this point, bend the knees, roll the wrists back, and catch the barbell on the chest and shoulders, then straighten the legs back out.
7. Wearing a weight belt on heavier sets and max attempts is recommended. Also holding your breath during the entire movement should be avoided, air should be inhaled during the ascent.