Power Cleans, Clean Pulls, Clean Shrugs

Power Cleans---(Photo 1) The bar is lifted from the floor to the top of the chest without squatting or moving the feet. The lifter must pull as long and as high as possible. Moving the feet or bending the knees defeats the purpose of this power building exercise. Clean Pulls---(Photo 2) This exercise develops the pulling power all the way up to the full extension of the body. This is not a "deadlift." Maintain perfect position. Pull all the way, till on the toes with the shoulders shrugged. The bar can be dropped after each rep, so the lifter doesn't lose correct pulling position. Clean Shrugs---(Photo 3) Keep the body erect and feet flat on the floor. Bend the knees and drive upwards and on to the toes, while shrugging the shoulders. Don't bend the arms. Keep them straight! Avoid the tendency to roll the shoulders backwards. Pull straight up!

Photo 1 Photo 2 Photo 3