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Power Clean

Purpose of this exercise:TO TRAIN THE FRONT DELTOIDS AND BUILD UPPER BODY DENSITY AND POWER

THIS IS AN ADVANCED LIFT. DO NOT ATTEMPT THIS IF YOU ARE A BEGINNER. DO NOT ATTEMPT THIS FOR THE FIRST TIME WITHOUT SUPERVISION OF A QUALIFIED INSTRUCTOR.

"Cleaning" a weight is a method of lifting a barbell from the floor to the starting position of the Military Press.

The Clean is an important exercise that starts off with a lot of leg movement to get the weight moving, then involves the traps, arms and back as well as the shoulders, quads, hamstrings and glutes.

Technique

1.	Squat down, lean forward, and take hold of the bar with an overhand grip, hands about shoulder width apart.
2.	Driving with the legs, lift the bar straight up to about shoulder height, then tuck the elbows in and under to support the weight in the starting position of the Military Press.
3.	Then reverse the cleaning motion bending your knees and setting the weight back onto the floor in a slow and controlled manner.

CAUTIONS!!

• The Barbell should always be lowered in a controlled descent.

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