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Exercise of The Day, Explosive Movements

Power Cleans or Hang Cleans

1. Place Barbell on floor in front of you.

2. Keep feet about 16″ apart.

3. Step close to bar until shins are nearly touching it.

4. Hold bar with hands 24″ apart.

5. Bend legs until upper thighs are nearly parallel to floor.

6. Keep head up, back straight and at 45degree angle.

7. Stand erect, pull bar to shoulders.

8. Flip bar over and back until it rests on upper chest.

9. Lower bar to floor.

10. Inhale up,exhale down.

The best exercise in developing a better explosion for sports like Football, Basketball, Volleyball and any other sport that requires the recruitment of fast twitch muscles.



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