How to do a Power Clean to Front Squat

Merges the dynamic lifting phase of the power clean with the stability and strength challenge of the front squat. This combination exercise improves transitional efficiency between lifts, enhancing overall strength, power, and fluidity in movement. It's an effective training tool for athletes and lifters who wish to maximize their explosive lifting capabilities and squat strength in a cohesive, functional movement pattern.

1. Position a loaded barbell on the floor in front of you.
2. Stand with your feet wider than shoulder-width apart.
3. Position your hands on the barbell so they are much wider than your shoulders and grasp the barbell with an overhand grip.
4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
5. Roll the barbell toward your shins, making contact with them.
6. Engage your back and shoulders so that your upper body is ready to perform the movement.
7. Perform the next steps in one fluid motion.
8. Engage your quads, glutes and hamstrings to extend your legs, and raise the barbell into the hang position just above your knees.
9. From the hang position, explosively drive your hips forward to return to standing.
10. As you stand up, raise yourself onto your toes by engaging your calves.
11. As your raise the bar, bend your knees and position your elbows forward underneath the bar—it should be in a front rack position.
12. Return to a standing position.
13. From here, hinge your hips back and bend your knees to drop into a squat position.
14. Hold this position for a moment.
15. Engage your glutes, quads and hamstrings to extend your legs, drive your hips forward and return to a standing position.
16. Return the barbell to its starting position.