... and ideally also for other power lifting exercises and a range of different loads.

1. Power Clean

• What it is: A movement that lifts a barbell from the floor to the shoulders in one explosive motion.
• Key Phases:Setup: Start with the barbell on the floor, feet hip-width apart, back straight, chest up, and hands gripping the bar slightly wider than shoulder-width. First Pull: Lift the bar off the ground by extending your knees and hips while maintaining a straight back. Second Pull: Explosively extend your hips and pull the bar upward, shrugging your shoulders and keeping the bar close to your body. Catch: Drop into a quarter squat and "catch" the barbell on your shoulders, with elbows high. Stand Up: Rise to a standing position with the barbell securely resting on your shoulders.
• Purpose: Develops explosive power, coordination, and speed.

2. Hang Clean

• What it is: Similar to the power clean, but the movement starts from a "hang" position (with the barbell above the knees) rather than from the floor.
• Key Phases:Setup: Stand upright holding the barbell, with the bar just above your knees, feet hip-width apart, and back straight. Load: Slightly bend your knees and push your hips back to prepare for the explosive phase. Second Pull: Drive through your hips, pulling the bar upward while shrugging your shoulders. Catch: Drop under the bar into a quarter squat, catching the barbell on your shoulders. Stand Up: Stand tall to complete the movement.
• Purpose: Focuses on the explosive hip extension and is easier to perform repeatedly compared to a power clean.

3. Snatch

• What it is: A movement that lifts the barbell from the floor to overhead in one continuous motion.
• Key Phases:Setup: Start with a wide grip on the barbell, feet hip-width apart, chest up, and back straight. First Pull: Lift the barbell off the ground by extending your knees while maintaining your posture. Transition: As the bar passes the knees, shift your torso upright and prepare for the explosive pull. Second Pull: Explode through your hips and pull the bar upward, shrugging your shoulders and keeping the bar close to your body. Catch: Drop quickly into an overhead squat while locking the bar overhead, arms fully extended. Stand Up: Rise from the squat position with the bar overhead to complete the lift. Thank you!