START POSITION n Feet beneath the bar with the bar directly over the first eyelet of the shoes. n Bar should be close to the shins. n Knees bent and in front of the bar and hips higher than the knees. n Back should be neutral and/or exhibit a normal lumbar curve. n Shoulders slightly in front of the bar. Chest pushed out (all of the chest should be visible from the front. n Grip using an over grasp claw or hook grip (thumb around the bar with fingers over the thumb). n Arms should hang straight with elbows locked outwards but relaxed.
FIRST PULL n Tighten all muscles in the start position and breathe in. n Lift the bar from the floor by extending the knees while maintaining the same angle of the back as in the start position. n Keep the arms straight. n Keep the bar close to the shins as the bar rises. The knees will naturally move backwards, as the bar moves upwards past the shins.
TRANSITION PHASE n As the bar moves above the knees, the knees move forward and in front of the bar. Simultaneously bring the torso to an upright position and the shoulders directly above the bar. n The bar will be brushing the thighs on its way up at this point.
SECOND PULL n Extend hip, knees and ankles explosively in a jumping action in conjunction with a violent shoulder shrug. n Keep the bar close to the body, as it accelerates in an upward direction, throughout the pull. n The second pull is completed with the arms straight and there is full extension of the hips and knees and ankles are plantar flexed. n Shoulders pulled upwards at the top position of the shrug.
The triple extension of the hips, knees and ankles is very important as it generates a tremendous amount of power.
At this point simultaneously: n Bend the elbows (pointed out along the line of the bar to keep bar close to the torso) and rotate the wrists and elbows more to a high position in front of the bar, with the bar coming to rest on the anterior deltoids. n Jump down under the bar on to flat feet catching the bar in the bottom front squat position (only a quarter squat drop is required for a power clean).
THE SQUAT n Maintain the inspired air within the lungs. n Keep the lower back and gluteal muscles tightened. n Keep the feet flat on the floor and flex the knees until the top of the thighs break parallel to the floor. n Maintain a neutral back (displaying a normal lumbar curve).