8. Power Clean
Focusing on the posterior chain—hamstrings, glutes, back—is important. “These muscles tend to get overlooked yet they have a great deal of importance in athletic performance,” says Trink.
Instructions: Stand with your feet shoulder-width apart and hold a barbell in front of your shins, your hands wider than your legs and your knees bent. Your head should be up, your shoulders back, and your back flat. Then, quickly straighten your knees and hips at the same time. When your legs are almost straight, shrug the bar upward to your chest and then drop your body under the bar, like a squat, so that it comes to rest on the front of your shoulders. Keep straightening your knees and hips to bring yourself to standing. Then, to return the bar to start, lower your body to the ground and release the bar from your shoulders.
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