Page 193 - Fighting Fit: Boxing, Workouts, Techniques, and Sparring
P. 193
Resistance training
Power clean
1. Same stance as high pulls.
2. Lift bar smoothly (don’t jerk) to just below knees
using legs. Knees, hips and shoulders move upward
together. Bar moves at rate of hip.Always keep shoul-
ders above hips.
3. Keep bar close to body and move bar in straight line
from floor.
4. Shrug and lift elbows high to ears. Straighten legs at
knee. Stand on toes.
5. Explode hips inward (roll).
6. Head is up (don’t dip head before clean or before lift
from floor).
7. Spread feet and re-bend knee at catch phase.
8. Clean weight by throwing elbows forward.
9. Set weight on floor by bending at knees and hips
(don’t bend at back).
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