Cleans

Power is an optimal combination of mobility, stability, strength and speed. Without each component, comes an increase chance of injury. With all four working, explosive club head speed and distance can be achieved..

Starting position:  

The bar should start extremely close to the shins, hips lowered to a squat position, torso upright with low back slightly arched, adding tension to the bar.

Movement:

With an explosive vertical force starting from the ground, the legs and rigid torso propel the bar upward. Once in to the fully extended position, lower your hips again, enough to “catch” the bar at the chest, and proceed to come to fully standing.

Other options: dumbells, kettlebell, sandbag