Power cleans

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Power cleans and Clean and presses are a fantastic compound lift to improve explosive strength and overall musclemass. they are great to be used whilst trying to gain size and can also be a fantastic addition to a cutting training routine (sets of 20 reps will burn more calories than jsut about any other exercise).

here is a great article on how to do them:

http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/