Overview The power clean propels a barbell from floor to shoulders, catching it above parallel rather than diving into a full squat. This reduction in catch depth means you must accelerate the bar higher, training maximal rate‑of‑force development and crisp turnover speed. Field athletes, CrossFitters, and weightlifters alike lean on power cleans to convert raw strength into usable explosiveness—think faster sprint starts, bigger hits, and more aggressive barbell cycling. How

Overview The power snatch launches a barbell from the floor to locked‑out overhead, but unlike the squat snatch, you receive the bar no deeper than a parallel squat. This forces you to pull the bar higher and move it faster, making the lift a staple for athletes who want explosive hip extension without heavy mobility demands. Because the catch is higher, power snatches emphasize bar speed, shoulder stability, and precise timing. They serve as both a stand‑alone performance li

Overview The push jerk—dip, drive, and re‑dip under the bar—sits between the push press and split jerk in the Olympic‑lifting hierarchy. It allows heavier loads than a strict press or push press because you reposition your body under the bar instead of pressing it the whole way. Mastering the push jerk teaches rapid power transfer from legs to bar, sharp timing, and aggressive lockout—skills essential for CrossFit met‑cons and for lifters transitioning to the split jerk. How