If you are attempting to improve your explosiveness and overall power, then you have most likely heard of the power clean. The power clean is a great lift to develop agility, strength and flexibility.
The power clean involves bringing the barbell from the ground to a racked position on your chest in one explosive movement. There are many related lifts, so I am going to clarify a few things. The power clean is just like I mentioned earlier. Another related lift is called a Squat Clean, which involves pulling the bar from the floor and racking it just like in power clean, but right as the weight is racked, a front squat is performed. Another related lift is called the Snatch. This lift involves a power clean, and once the weight is racked, the lifter must then thrust the weight above the head and hold. You may remember this lift if you have ever watched the Olympic power lifters. Finally, the hang clean is just like a power clean except that you start with the barbell hanging in your hands rather than on the floor.
When first learning to power Bond cleaning Melbourne I would suggest starting light. Do not automatically jump into the lift to see how much you can do. Instead, master the form first. Without form, you will never be able to achieve the kind of weight you are seeking.
To start the lift, I walk straight up to the barbell, making sure my shins come in contact with it. Once your shins are touching, then you can get your grip on the barbell. Personally, I use a grip that is slightly wider than shoulder width. Once you have the grip, make sure that you have your chest puffed out, and your lower back is locked in. The lower back lock will help prevent injuring your back during the lift. When you start to begin the lift, be sure to keep your arms straight at first.
Your first movements will be with your hips. You are going to, as quick as possible, shoot your hips through like you are going to jump. While shooting your hips through, you want to begin to bring your elbows to the sky. Once your elbows are as high as you can get them, and your hips have shot through, now the bar should be at its highest point. With the bar at its highest point, you now want to shoot your elbows under the bar and bend your legs like you are going into a half squat. Rack the weight right under your chin on your chest, and you have completed the lift.
After teaching many people how to perform this lift, I have discovered that one of the hardest factors of the lift is wrist flexibility. Racking the weight puts a lot of tension on the wrists. Gradually working your way up on weight should help you develop flexibility in your wrists.