Power clean
- Stand with feet hip-width apart and grip the bar outside your knees with a flat back, then pull the bar smoothly from the floor to your knees.
- As the bar clears your knees, explosively extend your hips, knees, and ankles while shrugging your shoulders to drive the bar upward.
- Quickly pull yourself under the bar and rotate your elbows forward to catch it on your shoulders in a partial squat.
- Stand up completely to a full upright position with the bar secured, then return it to the floor with control.
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