Seems like I had an audience tonight.
What’s good fellas ✌🏽
In this video, after the power clean work I clipped in an old video of a buddy and I winning the Masters division at the SuperFit Games Championship. Took the last three workouts in a row and the final event by almost two minutes to bring home the gold.
But the focus here isn’t the throwback.
It’s the technical work.
Today was positional refinement on the power clean.
First pull:
- Solid hip-to-shoulder relationship
- Chest over the bar
- Strong, consistent back angle
Transition:
- Bar stays tight
- Smooth move into power position
- Slight early arm bend — intentional — but maintained consistently
Extension:
- Decent triple extension
- Bar reaches correct height
- No crash in the rack
Catch:
- Elbows snap fast
- Clean, stable front rack
- Vertical torso
- Knees out
- Weight balanced through the mid-foot
- Bar stacked properly on the anterior delts
- Shoulders, hips, heels aligned
Only real miss: knees aren’t actively re-sweeping under the bar the way I’d like.
That’s fine. We keep drilling and sharpening the sword.
Matt Shannon, Security Pro 