Explosive full body lift. Floor to shoulders in one violent move.
Stay patient off the floor, the explosion happens once the bar passes your knees.
The clean turns a bar on the floor into a bar on your shoulders through one explosive chain, quads driving the initial push, hamstrings and hips snapping the extension, back holding position throughout, shoulders shrugging the finish and core bracing the catch. Nothing else teaches your body to produce force this fast with this much coordination. It is the centrepiece of power development for athletes in nearly every sport.
The catch height. A full clean means riding the bar down into a deep front squat, while a power clean catches it higher with a shallow knee bend. The pull itself is the same.
You are finishing your pull and then waiting. Once your hips extend, pull yourself under aggressively and meet the bar with fast elbows. The catch should feel like you arrived before the bar did.
Yes, but from the top down. Start with hang cleans from mid-thigh with an empty bar, groove the extension and catch, then work toward the floor as your positions hold up.
