Just like we did when breaking down the Power Snatch, it is best to break down the Clean & Press into the key positions involved in the lift before linking them together into a fluid motion. You should see a lot of similarities between the Power Snatch mechanics and the Power Clean mechanics.
Position One: The Start
• Stand behind an Olympic barbell with toes under the bar. Your heels should be hip-width apart and have your toes pointing straight ahead at 12 o’clock.
• Squat down and grasp the bar with straight arms, using a slightly wider than shoulder width, overhand grip.
• Position your shoulders in front of the bar so the bar is close to your body. Maintain a strong curve in the lumbar spine.
Position TWO: The Pick Up
• The “pick-up” refers to the act of moving the bar from the ground to the knees.
• In a controlled tempo, pull the bar from the ground, keeping the arms straight and back arched.
• If done properly, the angle of your torso will remain the same from the ground to when the bar reaches the knees.
Position THREE: The Extension
• As the bar passes your knees, fully extend your ankles, knees and hips to generate maximum bar speed and height.
• The bar should travel in a straight line up the body, making contact slightly below the hipbone.
Position FOUR: The Catch
• Jump off the ground, shrugging your shoulders and bending your arms to bring the bar upwards.
• When the bar reaches the highest point, pull your body underneath, while swinging your elbows forward until you catch the bar in a front squat position.
• Once the bar is caught, it should be on top of the clavicle with the elbows held up high.
• Stand up while maintaining a high elbow position.
