Power Stroke

Power Clean, Pull-Up, and Front Squat

Jul 1, 2004
Outside Magazine

Illustration by Tomer Hanuka   

Illustration by Tomer Hanuka

Illustration by Tomer Hanuka

With your feet shoulder width apart, squat and grab a light barbell with your hands just slightly outside your shoulders (a). Keeping your lower back straight, spring upright while shrugging the bar upward. Carry the momentum up onto the balls of your feet, hoisting the bar past your waist (b). Squat under the bar, flipping your elbows outward to catch the weight high on your chest, then stand (c). Lower the weight back down, then squat until the bar touches the ground.

With your palms facing out, place your hands on a bar, arms hanging straight down. Pull yourself up. If regular pull-ups are too hard, use a box to jump up to a pull-up and slowly lower yourself down. Repeat.

Stand with your feet shoulder width apart and lift a light barbell up to your upper chest, hands just slightly more than shoulder width apart. With your back straight, squat until your thighs are parallel to the floor, then spring back up.

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