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POWER CLEAN OFF BLOCKS - WINNING WEIGHT TRAINING SKILL By Coach Bob Takano. The movement begins with the lifter in power position with the center of pressure on the balls of the feet. The shoulders are ahead of the bar. The elbows are pointed to the side. The movement is initiated by extending the knees and hips imparting vertical speed to the weight. The weight selected should ... be light enough to enable the bar to be caught on the shoulders with the knees only slightly bent after appropriate foot movement.