Power cleans are a great
exercise for the lower back, traps, and quadriceps while
the biceps and forearms are also involved in the
movement. This movement requires a great deal of energy
so it is best performed early in your workout. With the
barbell on the floor, stand with your feet about shoulder width
apart. Bend over and grab the bar slightly wider than
your shoulder. Flatten your back and bend your knees so
that your knees are lower than your hips while your hips are
lower than your shoulders. Explode upward with the power
of your legs. As the bar comes up you will follow through
with force from your biceps and traps but will
need to quickly rotate your body under the bar. You
should finish the movement with the bar at about shoulder
height and the body in a standing position. Pause briefly
and return the weight to the starting position at the
floor. Repeat to failure.