squat clean

Best Squat Clean Exercise For Weight Loss 2020

The squat clean.Welcome to our series on big bang exercises to support weight loss.Whenever we look at weight loss,the smart way to challange the body is to use exercsies that challange the whole body.Below is a list of the muscle the squat clean exercise challanges.

Squat clean Muscles

All the muscles below are involved in the lifting phase and the catch phase of the squat clean.

  • Glutes (gluteus maximus, gluteus medius)
  • Quadriceps (vastus lateralis, intermedius, and medialis; rectus femoris)
  • Hamstrings (biceps femoris, semimembranosis, semitendonosis)
  • Calves (gastrocnemius, soleus)

These muscle are contrating to help stabilise the spineduring the squat clean and aid in transfer of energy from the legs to the arms.

  • Abdominals and core

The muscles below support the pull and catch phase of the bar during the squat clean.

  • Trapezius (middle and upper portions)
  • Shoulders (front and lateral deltoids)
  • Biceps

Squat press teaching points

  • Hip width stance
  • Hands aboit one thumbs distance from the hips
  • Hook grip on the bar until rack position
  • Shoulders slightly in front of the bar at set up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Then hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulder shrug,followed by a pull under with the arms
  • Bar is received at the bottom of the front squat
  • Complete at full hip and knee extension with the bar in the front rack position

For lot of people the range of movement in the barbell squat clean can be challanging for a number of reasons due to the flexibilty needed in the arms and back.Below we have added a few alaternative you can ad to your weightloss program.

Dumbell squat clean

  • Hip width stance
  • Hands aboit one thumbs distance from the hips
  • Hook grip on the bar until rack position
  • Shoulders slightly in front of the bar at set up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Then hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulder shrug,followed by a pull under with the arms and catching the dumbbells
  • Complete at full hip and knee extension with the bar in the front rack position

Kettlebell squat clean

  • Hip width stance
  • Hands aboit one thumbs distance from the hips
  • Hook grip on the bar until rack position
  • Shoulders slightly in front of the bar at set up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Then hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulder shrug,followed by a pull under with the arms
  • Bar is received at the bottom of the front squat
  • Complete at full hip and knee extension with the bar in the front rack position

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