Welcome back to the big bang exercsies for weight loss.The full body exercise we are going to look at is the clean and press.We will also look at two other varations the dumbbell clean and press and the kettlebell clean and press.If you have not had a read yet.We have done a post on the squat clean which supports this post.
The Clean and Press exercsie
- Set up in position for a clean behind the bar
- Hips and shoulders rise at the same rate
- Then hips aextend rapidly
- Shoulders shrug,followed by a pull under with the arms
- Bar is received in squat position,then stand
- Torso dips straight down
- Hips and legs extend rapidly,then press under
- Receive the bar in a squat
- Complete when hips,knees and arms reaching extension
Dumbell clean and press
How To Do A Dumbbell Clean and Press
Step 1. Ensure that your tailbone is tucked under slightly so that your pelvis is parallel to the floor. Brace your core, pulling your ribs down.
Step 2. Press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.
kettlebell clean and press
1.kettlebell swing between your legs.
2.Keep your upper part of the arm against your side and use a pulling up motion as if starting a lawn mower.
3.Immediately use an uppercut motion having the bell end up between your forearm and biceps.Catching it in the V (this is called the Rack Position).
4.From the Rack Position, press the kettlebell straight up to lockout and lower the kettlebell back into the Rack Position.
5.Drop the weight smoothly into a swing without jerking your arm.
Tips & Safety: The kettlebell does not go upside down during the exercise, but is instead positioned around your hand with the uppercut motion.
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