Learning how to clean with great technique takes a lot of practice. Seated KB Cleans is a good starting point.
Most people struggle with the flipping movement that requires you to get your elbows up and under the bar. If you begin working on the technique sitting down you can concentrate on it without having to worry about using your legs. Once you master it, moving on to KB Swing Cleans (standing), KB Cleans, and then Cleans with a barbell, is a good idea.
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Tay
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Leg Raises are great for activating your inner core muscles. Placing a towel, or cushion underneath your lower back will force transverse abdominis into action, which is the muscle under your six pack that pulls the navel in towards the spine. This is a beginners exercise.
Main Muscles Worked:
Inner Core
HIP FLEXOR STRETCH
Tight hip flexors can hugely restrict your hip mobility, pelvis & lower spine position, and destroy your squatting technique, among other things. Stretching them on a daily basis is definitely a genius idea!
To perform the above stretch, take one knee in front of a bench, or chair. You may need a couple of yoga boxes, or something similar to cushion your knee. Your foot should be hooked over the edge of the bench. Use a stability ball, or another chair for balance. Once in position, push your hips forward while reaching over your shoulder towards the opposite bum cheek.
Haha! Bum cheek. 😂🤣
*Ehem* Excuse me. Lol.
Hold for ten to twelve seconds and release slowly. Be sure to work both sides evenly.
– Tayvis Gabbidon
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