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Barbell Power Clean

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
1. Standing with feet about shoulder-width apart in the "jumping" position, hands wider than your shoulders, barbell on the ground in front of you.
2. While keeping your back straight and head up, squat down and complete a slight jump and drive,  snapping your feet back into the ground, to "clean" the bar up to the front of your shoulder in the "front squat" position. Dip down to receive the weight on your front shoulders and then stand up to complete the movement.
3. Note that the jump and lift happens in one swift movement with your body "jumping" underneath the bar to receive the weight.
4. Note that the difference between a "power clean" and a regular "clean" is the depth of the dip to receive the weight. 

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