How to Power Clean
Step up close to the bar, so that it is about over the middle of your foot. Lean forward and grip the bar with an overhand grip, about shoulder-width apart. Hold your breath, and brace your core slightly. Lift the bar in a smooth but fast motion. Bend your knees slightly and receive the bar on the front of your shoulders. Stand up on straight legs again. Lower the bar in front of you, with control.
START: Stand over a loaded barbell resting on the floor so your shins are about an inch from the bar. Squat down to grab the bar using a staggered grip - both your feet and your hands should be spaced about shoulder-width apart. Your torso should be bent at 45 degrees over the bar with your arms tensed and pulling on the bar, while your legs will be slightly higher than parallel. MOVE: Keep your abs pulled in tight and tense your entire body, then drive explosively through your heels to straighten your knees and bring your hips forward until the bar is at hip height. Then you will pull the bar up to your shoulders and squat under the bar as you catch it on your shoulders and whip your arms around so that the elbows are pointing forward. Next, extend at the hips and knees so that you are standing straight up with a slight bend in the knees with the bar resting on your upper chest.