The Clean and Press is an effective weight training compound exercise that works in every routine. It is beneficial for both weight loss and weight gain because of the number of muscles recruited.
This exercise works the body?s entire vertical movement plane by working the legs, back, core, arms and shoulders. By involving the both upper and lower body equally, the core is trained to transmit force through your midriff safely.
The Technique
- Start with the bar on the floor
- Keep your back flat and knees bent
- Drive hard through the legs pulling up the bar tight into your body
- In the same motion pushing the elbows upwards until the bar is on your chest.
- From here with as strict form as possible, press the bar over your head.
- Be sure to lean into the bar once it is over your head, it keeps the bar in a much more neutral position.
Remember these key points;
- Drive your hips forwards at the same rate as you drive your shoulders upwards for a clean lift.
- Keep the bar close to your body as you lift to avoid placing stress on your spine.
- Drive up from your legs through your core and into your upper body to accelerate the bar above your head.
For safe lifting I would suggest?practicing?this exercise in 3 steps.
1. Deadlift
2. Clean
3. Standing military press (aka BB shoulder press)
Remember to ask a trainer for help if you?re struggling with technique.
Good luck and happy training!
Source: http://blog.clubchf.co.uk/2013/02/08/exercise-of-the-month-the-clean-and-press/
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