The Clean and Push Press is another Olympic-style movement that employs the triple-joint extension movement we like to use at Iron Pirate Strength & Conditioning.

The explosive straightening of the three joints -- the ankle, knee and hip -- mimics everything from a sprinter’s stride to a swimmer coming out of the blocks to a golfer’s hip turn at impact with the ball. It’s also key to improving your vertical jump as well.

How to Do an Olympic Power Clean

The Power Clean portion of the lift is done from the floor with your hands slightly more than shoulder width apart. Keeping your arms long and your back straight, lift the bar from the floor and, as it passes your knees, slide your hips forward slightly, or scoop the weight bar, and accelerate explosively into the cartch.

Pargt 2: How to Do a Push Press

The Push Press, meanwhile, is a second triple-joint extension with the added  catch overhead that helps strengthen core,