• Grip bar just outside athletic stance with shins touching bar
• Assume deadlift position with back locked, shoulders up, and abs and chest flexed
• Begin initial pull by extending hips and knees
• When bar is just above knees, explode upward by forcefully shrugging with straight arms, and fully extending hips, knees and ankles
• Pull bar up, keeping it close to chest
• Drop underneath bar and catch it along front of shoulders in athletic stance

Sets/Reps: 4x3-5
Pay off: Full-body explosion
Gates: The thing about football is that you use your lower body, upper body and everything in between. That’s what the Power Clean does. You need the strength to balance the weight—lower-body strength and power, and upper-body strength to get the weight up. Nothing else in the weight room can replicate all three of those.