The clean exercise refers to weight lifting without the overhead push or heavy weights often associated with the latter. Instead, lifting starts with lightweight until your body is able to adapt to the required heavy weight. It is suggested that a trainer guide you in this exercise and ensure you can do it without causing injury. The power clean contributes to the development of your physical power and speed, while enhancing coordination skills. You will need a barbell for the power clean.
This workout is very powerful in building core strength and in increasing muscular mass and endurance. The steps move fast and can be devastating if you aren’t careful and drop the barbell suddenly as opposed to the more gradual movements required.
In order to perform the clean exercise, have the barbell positioned on the floor in front of you. Your feet should be shoulder-width apart and your toes should be underneath the barbell. Bend down in a squatting position and grab the bar firmly with both hands. Keep your back flat and straightened while standing up. As the weight of the barbell passes from your knees and you have straightened your legs, shrug your shoulders so that you can pull the bar upward, reaching your chest. You should hold the barbell e close to your chest for a little while before lowering it gradually and dropping it. These steps complete one repetition and the number of repetitions that you complete depends on whether you are a beginner or advanced.
Your back muscles, gluteal muscles, hamstrings, calves and shoulder blades are the muscles most affected by this exercise.
This workout enhances muscular density, and muscular resistance. The muscles become toned dramatically due to the weight lifting. The more you stretch your muscles, the more developed the muscular tissues will become, resulting to a healthier overall body. For an athlete, this power exercise develops precision, speed, mobility and power for better sports performance.
For a beginner, start out with 10 repetitions of the exercise. Advanced athletes can perform 15 working repetitions. Take note that the weight of the barbell should be light initially, and it should be increased each week by 10 pounds, as long as your body can handle the poundage.
One of the top lifters in the Olympics during the 20th century, Pablo Lara Rodriquez, accomplished a power clean of 190 kg.
Below are some exercises that you can integrate with the clean exercise:
Before you proceed with your regular physical routine, equip yourself energy-boosting foods. Below is a list of meals and snacks to add to your menu:
After your workout, the muscles in your body need to be refueled and replenished. Below is a lift of food that can heal your muscles while replenishing your whole body”
One of the most sought-after trainers among celebrities, Ashley Borden, trains for five days a week, and her workout includes dumbbell-related movements, bodyweight exercises and Olympic lifting such as clean and jerk.
You will notice a physical difference in the size, strength and tone of your muscles. Your body posture will also improve due to the motion of having your back straightened while squatting down and standing up from the exercise. Your body weight and excess fat will also be reduced due to the power clean’s capability to burn calories, as long as it is paired with clean eating and used as part of a well-rounded routine. The power clean helps to create a lean physique and a well-defined shape to enhance confidence in physical appearance.