Barbell Power Clean

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The barbell Power clean is a workout that primarily targets the legs and lower back.

It involves lifting the barbell from the floor to the shoulders in one explosive motion.

While it also engages secondary muscles like the shoulders and arms, its main focus is on developing lower body strength.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Place the barbell on the floor in front of you, with your hands slightly wider than shoulder-width apart.
Bend your knees and hinge at the hips, keeping your back straight, to grip the barbell with an overhand grip.
Drive through your heels, extend your hips, and explosively pull the barbell up, using your legs and hips.
As the barbell reaches chest height, quickly drop under it, rotating your elbows forward and catching it on your shoulders.
Stand up straight, with the barbell resting on your shoulders, and return to the starting position by reversing the movement.

Start with a light weight to focus on proper form and technique.
Position your feet shoulder-width apart and grip the barbell just outside your legs.
Engage your legs by pushing through your heels and explosively extend your hips.
Keep your back straight and core tight throughout the movement to protect your lower back.
As the barbell reaches your upper thighs, quickly pull your body under it and catch it in a front squat position.
Practice the power clean regularly to improve your leg and lower back strength, explosiveness, and overall athletic performance.