| 1. |
Stand
with feet hip-width apart and the bar near your
knees. Use a shoulder-width pronated grip. |
|
| 2. |
Stand
up slowly with the bar. Be sure to keep the back
and legs tight; arms straight. |
| 3. |
Slide
the bar down your thighs to the 'power-pulling position',
slightly above the knees. |
| 4. |
Begin
the clean with your legs, hips and back, keeping
your arms straight. Thrust shoulders backwards and
up and the hips forward. Straighten your legs and
then up on your toes. |
|
| 5. |
Pull
with your arms, keeping the bar close to your body.
As the bar reaches your upper chest, bend your knees
to prevent back strain. |
|
| 6. |
The
last step of this exercise involves 'racking' the
bar. This is when the bar is resting on your shoulders.
Prepare for the rack by slightly squatting. Let
the bar decend toward the shoulders. |
|
| 7. |
Rotate
your wrists backward around the bar, elbows high
and straight out in front of the bar. Carry the
bar on your shoulders, using your slightly bent
legs to cushion the lift. |
|
| 8. |
To
finish, stand straight up. Lower the bar slowly,
against the thighs to ease the strain on the lower
back. |
|
