Add shoulder mass to your physique with the Kettle Bell Cuban Press. Guaranteed to fatigue all of the shoulder muscles at once, Cuban presses can get you dramatic results in a short space of time. I highly recommend adding these to your routine if you are looking to increase your personal best for the clean and press. The motion is very similar, so working from a seated position will improve the ability of your upper body to clean and press with good strength and technique. Keep your reps in the 5-10 range to increase mass and 10+ for toning.
Main Muscles: Trapezius (Upper), Deltoids, Rhomboids
Keep your back straight, chest high & core tight
Take a pronated grip (palms down) and drive your elbows up towards the ceiling in an explosive manner
Get your elbows up and under the kettle bells as quickly as possible so that you can catch them on the outside of your biceps
Face rows will help correct narrow shoulders and/or kyphosis (hunched back) by working the postural muscles in the upper back. Lying on a bench enables you to perform the exercise without having to worry about supporting your own spine. Great for beginners that need to build some foundation strength.
Main Muscles: Rhomboids, Lower Trapezius, Rear Deltoids
The bench should be on a 35 degree incline
Your chest should be above the edge of the bench
Keep your elbows above the bar and row to your face
… 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.
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.