Power Clean.

Make every rep count.

1. 01

   Start position: Place the barbell over the *knot of your shoelaces* (close, but not pressed into your shins). Stand shoulder-width, toes slightly out. Grip the bar just outside shoulder width.

2. 02

   Set your posture: Hinge down, hips lowered, chest tall, eyes forward. Brace your core and keep your back neutral.

3. 03

   First pull: Keep the bar tight to your body and push the floor away. As the bar comes up, let your knees shift back to clear the path.

4. 04

   Transition to power position: When the bar passes your knees, bring the knees forward under the bar and get your torso more upright.

5. 05

   Explode: Drive hard through the legs—jump straight up and shrug aggressively (don’t swing the bar out).

6. 06

   Turnover: As the bar rises, whip your elbows around fast until they point forward.

7. 07

   Catch: Drop into a quarter squat and catch the bar on your shoulders in a solid front rack (bar on the delts, hands outside shoulders, elbows up).

8. 08

   Return safely: Reverse by rotating the elbows back, guiding the bar down, catching it at the hip crease, then lowering to the floor under control.

9. 09

   Repeat for your prescribed reps.