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hey guys im doctor horschick and today im joined by elite weight lifter darren barnes and im going to show you a step-by-step tutorial to mastering the power clean get up and get down all right so first things first we need to make sure that were starting off in a great position so youre gonna stand nice and tall your elbows are gonna be turned out to the side slightly so were internally rotating the arms now why internally rotating first things first this is going to turn on your big powerful lat muscles which are the v-shaped muscles on the back side of your body thats also going to put your arms in a good position for when you go through the motion of the clean and ill have you go through almost like a slow high pull when you go through the motion of the clean we want that barbell to stay close to your body in this position if we are externally rotated that bar is going to pop out and loop away from your body so we want that bar to stay close to your body and thats shoulder
