EXERCISE #2: Power cleans
To do the power clean correctly, think of it as two movements in one; the first being the lift to your knees and the second the arm shift, dip, and rise. And do your back, knees, and hamstrings a favor by starting with only an empty Olympic bar (that’s the fancy name for the standard barbell bar you find at the gym). This is an advanced exercise that can easily cause injury if you try to go too heavy too fast.
When done correctly, however, the power clean is a movement that will help you explode off of the ground by improving rapid force development. That’ll carry over into most sports, including beach volleyball and the long jump when you play Kinect Sports on your Xbox.
Do 3 sets of 10 reps. Rest one minute between sets.
Target Muscles: Hamstrings, glutes, deltoids, traps
How to perform a barbell clean:
A. Place a barbell on the floor in front of you.
B. Take a grip that’s about 12 inches wider than your shoulders with your knees bent at about a 60-degree angle and your back straight. (Note: To avoid injury, never round your back when doing any exercise.)
C. Press your feet into the floor and pull the bar straight up past your knees, raising your head as you lift (this will help keep your back straight).
D. Once the bar passes your knees dip down as if you were about to sit in a chair while getting your elbows under the bar. Then, with the bar against your shoulders, rise up until you’re standing straight.
