Power Clean - no overhead press

How to do it

1. Set a loaded barbell on the floor about an inch in front of your shins with your feet hip-width apart.
2. Squat down and grip the bar just outside your knees with your hips below your shoulders and your chest up.
3. Extend your hips and knees to lift the bar while keeping your torso angle and the bar close to your legs.
4. As the bar passes your knees, drive your hips forward and explosively extend hips, knees and ankles.
5. Shrug and pull your elbows high, then whip them under the bar to catch it on your front deltoids in a quarter squat.
6. Stand tall to finish the rep, then lower the bar back to the floor under control.

Common mistakes

• Pulling with the arms early, which spends the leg drive that should be moving the bar.
• Letting the bar drift away from the body, which throws the catch forward and out of position.
• Catching with the elbows low, so the bar rolls onto the wrists instead of resting on the shoulders.
• Loading it before the sequence is grooved, which turns an explosive lift into a slow bent-over row.