Barbell Power Clean

Barbell Power Clean gif

Coach's Tips

전신의 근육을 활용하여 바벨을 지면에서 어깨 높이까지 들어올리는 복합 운동이에요. 특히 코어 근육과 함께 하체 및 어깨 근육을 강화하는 데 효과적이에요!

1. Stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.

2. Bend your knees and hips slightly, keeping your back flat and maintaining a neutral spine.

3. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.

4. The barbell should be resting on the front of your thighs.

1. Initiate the movement by driving your feet through the ground to extend your hips and knees.

2. As the barbell rises off of your thighs, use the momentum to pull yourself underneath the barbell, catching it on your shoulders.

3. Your elbows should be pointing forward and your wrists should be facing each other.

4. Stand up by pressing your feet through the ground, extending your hips and knees.

1. Take a deep breath in before initiating the movement.

2. As you lift the barbell off of your thighs, exhale.

3. As you catch the barbell on your shoulders and stand up, inhale.

1. Make sure to keep your back flat throughout the entire movement.

2. Keep your elbows pointed forward and your wrists facing each other as you catch the barbell.

3. Make sure to keep the barbell close to your body as you pull it up.

4. Do not try to lift too much weight when first starting out. Start light and gradually increase the weight as you become more experienced.

Curious about a Core workout plan that includes the Barbell Power Clean