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The high pull and the power clean are great exercises for developing explosiveness and power, qualities which are essential in most sports. These exercises also strengthen your posterior chain.
Watch this short video demonstrating some of the key points of these movements.
Note: the power clean differs from the Olympic weightlifting style full clean (or "Squat Clean") in that your hips don't come lower than parallel with this movement. This means you need to pull the bar higher & accelerate as much as you can.
There are several exercise progressions that I recommend in order to progress up to these exercises, but they are not covered in this video. You can contact me for more information on these movements.
*Elbows High: Even in this video demonstration the elbows should be higher during the pull. Also be sure to rack the bar by throwing your elbows as high as possible in front of you so the bar is supported on your upper chest / shoulders.
*Jump: As the bar passes the knees you should focus on 'jumping' to accelerate the bar up past the hips... there should be full extension of the ankles, knees, and hips, which is not adequately demonstrated in this video.
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