懸垂式上膊是一個很有較訓練爆發力的一套動作，這個訓練有一定的難度亦有受傷的風險。不過如果姿勢和發力正確的話，可以有效地鍛練Triple Extension(腳踝、膝蓋和臀伸展）今次為大家介紹一個由淺入深的訓練，希望大家可以一步一步增加難度，提升大家的爆發力。
The power clean is a very effective movement to develop power. When done right it is a great way to train the extension of your ankles, knees and hips (Triple Extension) However, this movement is often very difficult to get right and therefore injury may occur. Today, we teach an easy progression that can be trained in a shorter period of time than normal. Please remember that as team sport athletes, our goal is to get certain effects out of the movements that we use, olympic lifting is a sport within itself and therefore, we will never be able to perform these lifts as professional lifters do. Get this movement right and watch your speed, quickness and vertical leap get better and better!
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