THE POWER CLEAN (Discover this dirty little secret for better functional fitness.)

OLYMPIC LIFTS ARE A VALUABLE TOOL FOR IMPROVING STRENGTH and athletic performance — and as a side bonus, they also help develop crazy-good muscle shape, size, and definition. In fact, one could argue that the power-clean portion of the clean-and-jerk is the best exercise ever devised. “The clean is a functional movement used [routinely] in everyday activities,” says Aaron Viscounte, CSCS, head coach and manager at Summer’s Fitness Inc. in North Canton, Ohio. “We use aspects of the clean to pick up a box and put it on a shelf, move furniture or even go grocery shopping.” During a power clean, the barbell travels from the floor to the “racked” position at shoulder level and back down again. We tapped some elite trainers for their step-by-step expert advice on making the most of every rep.

- MICHAEL BERG, NSCA-CPT

7 STEPS TO THE PERFECT POWER CLEAN

NO. 1 | THE SETUP

Place a barbell on the floor in the center of an Olympic platform or in an area with rubber or reinforced flooring. Clear the space around you, then load your plates and secure them with clips. If possible, use rubber Olympic-lifting plates, aka “bumper” plates, which are easier on the equipment and the floor and which raise the bar higher off the ground, decreasing the distance needed to lift the weight.

Crew Cue: Warm Up

Wisely Power cleans engage most of the muscles in your body, so perform a total-body dynamic warm-up before hitting the bar. “If your hamstrings, quads, and hip flexors are overly tight, it can lead to incorrect technique and risk of injury,” says Summer Montabone, CSCS*R, retired IFBB pro fitness athlete and founder of Summer’s Fitness. Include moves like leg swings, toe touches to overhead extensions, arm circles, cat/cow, Frankenstein walks, and wrist circles.

NO. 2 | POWER POSITION

Stand behind the bar with your feet about shoulder-width apart and take an overhand grip just outside your legs. “The barbell should be very close to your shins,” Viscount says. “Sit your butt down, draw your shoulders back and keep your focus forward.” This low-hip position with your thighs parallel to the floor makes for a much stronger vertical pull.