Power Clean and Front Squat

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Overview

The Power Clean and Front Squat is a progression step in learning to perform the Clean to full depth. Importantly, the athlete must pause in the receiving position of the Power Clean before descending to full depth. This helps the learner finish the pull action before dropping under the bar. The exercise also helps the learner to brace the body in the receiving position and avoid dangerous slumping at full depth.

Key Coaching Points

1. Focus on the Power Clean and perform the Front Squat only after a pause (count to 3).
2. Pull from the ground to mid-thigh, purposefully slow to improve accuracy and control of movement.
3. At the mid-thigh point, there should be noticeable upward acceleration of the body, as is normal at the finish of the pull.
4. Upon catching the bar on the shoulders, the athlete should hold still for a count of 3 and brace the body in a slightly forward-leaning receiving position with elbows high.
5. Smoothly descend into full depth Front Squat, and occasionally pause at the bottom before rising.