This Exercise May Make You Puke (But It'll Build Muscle Fast)

Build muscle and endurance with this brutal barbell circuit designed by Scott Prohaska.

Power Clean

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Power Clean

Instructions:

  • Start with the bar on the floor
  • Hold the bar with a slightly-wider-than-shoulder-width grip
  • Keep your low back tight
  • Move your chest over the bar and push your hips back
  • Explosively jump up by fully extending your hips, knees and ankles while forcefully shrugging your shoulders to propel the bar into the air
  • Keep the bar close to your body as you pull it up to your chin with your elbows high
  • Drop under the bar with your knees bent, catching the bar on the front of your shoulders with your elbows forward
  • Extend your knees and hips to stand up
  • Lower the bar down the front of your body and squat down to return to the starting position

Photo Credit: Getty Images // Thinkstock

Topics: CARDIO | BUILD MUSCLE | BARBELL EXERCISES | WORKOUTS | POWER | PULLS | TRAINER | BARBELL | ENDURANCE | SWEAT | LUNCH | STRENGTH EXERCISES