Heave Press Barbell Exercise

The Heave press (incorporating the clean)  barbell exercise is a fast , explosive and dynamic movement. It will work the muscles including the hamstrings, quadriceps, gluteus maximus, gastrocnemius, pectorals, trapezius, deltoids and triceps.

Instructions:

• From the completion of the clean slightly bend your knees (flexion) to gain the momentum to drive the bar upwards.
• Straighten your leg (knee extension) and drive up with the arms, your wrists should be in a strong position as the bar is positioned in front of your head in case you need to step backwards and let the weight fall in front of you.
• To lower the bar; bend your elbows (flexion) lowering the bar to your shoulder area with your elbows in front, reverse arms around into the upright row position then lower back down to the deadlift position keeping the bar close to  the body.
• Keep the back straight as you squat down and ensure the bar stays close to your knees.
• Throughout the exercise maintain a smooth controlled movement. Ensuring that the spine is in neutral, keeping the knees and elbows off lock and eyes forward.
• A variation of the heave press can be used to move the bar to the shoulders before performing exercises such as squats.

Disclaimer: Professional independent fitness instruction or medical advice should be taken before acting on any of the advice given in this article.

Products frequently used by committed fitness enthusiasts and professionals: