Saturday, 1 May 2010

Clean and Press

The Clean and press exercise works most muscles in the body in one function or another starting from the calves and quads right up to the deltoids of the shoulders.

This is a big compound lift that used to be part of Olympic weightlifting right up until the early 1970’s.

The Clean and press works in two movements, the first bringing the bar from the floor to chest height and the second pressing the bar over the head. The clean and press can be completed with either dumbbells, kettle bells or a barbell.

I have started carrying out this great exercise as part of my own training session and thoroughly enjoy it. I personally use a barbell.

To add size and strength to your overall physique this is one hell of an exercise.

Clean and Press

Equipment – Dumbbells, Kettle bells or Barbell of desired weight

Preparation - Stand with your feet shoulder width apart and an overhand grip on the equipment of choice keeping your back straight as your bent over the weight.

Movement – Pull the bar up to your chest pushing through your legs in a squat then shrugging motion (always keeping your back straight) then rotate your palms under the bar before pressing above your shoulders.

Remember to never arch your back; it should stay straight throughout the movement. If you arch your back to far (known as hyperextension) you can seriously damage your lower back.

Reps/Sets 1 to 12 reps for 4 sets