The Clean Barbell Exercise
Performing an effective clean barbell exercise will work on muscles including the hamstrings, quadriceps, gluteus maximus, gastrocnemius, pectorals, trapezius, deltaoids, and biceps.
Instructions:
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From the get set move to the deadlift position, from here in a smooth controlled movement pull your shoulders up (shoulder abduction and elbow flexion) and go into the upright row.- Start to push your toes down and move on to the tips of your toes (plantar flex), you will need to maintain good balance.
- Keep the bar close to your body, raise the bar up as high as possible, your elbows will higher than your wrists at this point.
- When the bar is in line with your chin, bring your elbows forwards to accept the bar (shoulder flexion) on the front of your shoulders.
- Squat down to accept the weight and cushioning the load, keep your back straight drive back up into a standing position.
- Throughout the exercise keep the spine in neutral, the knees and elbows off lock with eyes forward.
Disclaimer: Professional independent fitness instruction or medical advice should be taken before acting on any of the information given in this article.
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