For the purpose of this blog post, I am going to dive a little into the world of weightlifting, specifically the clean and its derivatives. Firstly, I’d like to mention that I do not expect most people to have the ability to go ahead and perform a full clean from the floor, as this is a very technical movement which requires a lot of specific practice and coaching. What I do propose however, is that you become familiar with the accessory work associated with a clean, known as the derivatives. These movements, such as a rack pull, jump shrug and specifically the hang power clean have been shown to have similar if not greater benefits in harnessing athletic power and strength within the gym; making them an appealing option within a training program.