Power Clean

An excellent exercise for working the muscles of the legs and back, which should only be performed by persons with a good understanding of weight lifting, not suitable for complete beginners.

START

MIDWAY

FINISH

Commence the exercise with a suitable weighted dumbbells resting on the floor, having your feet shoulder width apart, central part of the weights close to your toes.

Bend your legs so that your thighs are almost horizontal, keeping your back and arms straight, so that your back is at about a 45 degree angle, having your thumbs underneath the bar, palms facing towards you.

Smoothly straighten your legs whilst lifting the weight up towards your chest, keeping your elbows tucked into your sides, rotating the weight around so that your palms are now facing away from you, with the weight at shoulder height.

Lower the weight down to your waist, prior to bending your knees to return the weight back to the floor, repeating again for desired number of reps.