Cleans – How to Perform

Cleans – How to Perform

 

How to perform cleans… Pound for pound, cleans are one of the most effective exercises for building full body strength. If you are looking to maximise the amount of body fat burnt per repetition then this movement is also for you. You can also add the overhead press (using legs to assist) to up the ante, and you will burn even more fat and build more strength.

Executing cleans is 90% technique and 10% actual strength. The more sound your mastery of the intricate parts of this movement then more weight you will be able to lift.

Main Muscles: Full Body

Key Points:
– Grab the bar outside of shoulder width with your feet just inside and toes slightly turned outwards
– Keep your ass out, lower back concaved and core tight
– Drive your feet through the floor and thrust your hips forward in an explosive manner
– Get your elbows up and under the bar as quickly as possible while bending your knees to drop down yourself underneath the bar
– Avoid leaning backwards in order to protect your lower back (push your bum out and keep your heels flat so that your glutes take the load)

Single Arm Resistance Band Push Press

Single Arm Resistance Band Push Press

https://youtu.be/ryvu61dv-9g



Here is a crafty concept using only a resistance band to help you get your shoulder workout in! Can also be done using a dumbbell or kettle bell.

Main Muscles: Anterior Deltoid, Trapezius Major, Hamstrings, Quadriceps

Key Points:
– Keep your back straight & core tight
– The band should be under the arch of your foot and looped around your palm
– Bend your knees and throw your whole body into the movement when driving upwards
– Press overhead until your elbow locks out
– Use full range of motion and train both sides evenly
Superman Press

Superman Press

 

A variation of the standard superman…

https://immortal-training.com/oxford-personal-trainer-superman/

… the superman press will kick those stubborn postural muscles into action!

You should be able to feel the kinetic chain working from your gluteus all the way up to your trapezius muscles. Be sure that your thumbs are facing upwards and that you are lifting everything off of the floor – chest, arms, thighs, everything! Use this exercise along with others that will strengthen your upper back/rear shoulders in order to correct issues like kyphosis, lordosis and a poor posture.

Dynamic Stretches for Upper Body

Dynamic Stretches for Upper Body

 

Dynamic stretching, as opposed to static, is always the best option before training. During exercise you are not likely to stretch the muscle as far as it can go and hold (excluding a few gymnastics and martial arts movements), so it doesn’t make sense to do any such thing when preparing them for a workout.

Exercise typically involves a rapid and repetitive stretching and contracting of muscles. That is the key behind dynamic stretching. You should use light weights to dynamically stretch and contract the muscles using movements similar to those that make up your exercise routine. This will also warm the muscles up.

Be sure to use light weights. For the stretches in the above video I recommend the following:

Men – 2kg/5lbs

Women – 1kg/2.5lbs

Complete 10-12 explosive reps of each movement and your chest, back, shoulders, triceps and biceps will be ready for action!

– Tayvis Gabbidon

 

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