Power Cleans

Sports Training Programs by the Pros

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Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer

Focus: Strength, Power

Muscle Group: Glutes, Quads, Hamstrings, Calfs

Equipment: Barbell

Exercise Description

– As with the deadlift, take a grip just outside the legs
– Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar
– Begin the first pull by driving through the heels, extending your knees
– Your back angle should stay the same, and your arms should remain straight
– As the bar approaches the mid-thigh position, begin extending through the hips
– In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward
– As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out
– At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so
– This is one rep


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