Power Clean: Things Not To Forget by Coach Steph
The power clean is a great exercise to develop power and speed in other CrossFit movements. Here are a few things to keep in mind to do it appropriately.
1) Start in the right position: Without a proper setup, the rest of the movement will be negatively affected. Keep your chest up as to not slouch forward. Keep your shoulders and back tight. Make sure to feel tension in your straight arms and hamstrings before beginning your lift, don’t “yank” the bar off the floor from a loose position.
2) Keep the bar close to your body, to ensure that the bar is moving vertically as much as possible.
3) When the bar hits your mid thigh is when you should explode, chest opens up, violent hip extension, become as vertical as you can.
4) Catch the bar by re-bending your hips and knees and turning your elbows forward as fast and as high as you can. Keeping a tight core in the catch will help to keep a straight back when standing up. Remember that as you go heavier there will be a weight which will require you to partially squat a bit lower to catch it.
Power Cleans x5
Build up to WOD weight (or slightly higher)
5 Power Cleans (155/105/65%)
10 Walking Lunges
*15 min cap