Barbell Clean and Press
分步讲解
动作要领
- Bend at your hips and knees to grip the barbell with an overhand grip, hands just outside of your knees, then straighten your back and lift your chest, preparing to lift the weight.
- In a swift and controlled movement, lift the barbell from the ground by explosively standing up, pulling the barbell up to your shoulders while simultaneously dropping under the bar and catching it on your front shoulders, this is the 'clean' part of the exercise.
- After a brief pause, push the barbell overhead by extending your arms, keeping your core engaged and your back straight, this is the 'press' part of the exercise.
- Lower the barbell back to your shoulders and then to the ground to complete one rep, then repeat the process for your desired number of repetitions.
概览
关于这个动作
The Barbell Clean and Press is a compound exercise that combines a lower body pull with an upper body push, effectively working multiple muscle groups including the shoulders, arms, back, and legs. It's suitable for fitness enthusiasts at all levels, from beginners to advanced, as it can be modified to fit individual strength and fitness levels. People would want to do this exercise as it enhances overall strength, improves functional fitness, and boosts metabolic rate, contributing to better muscle definition and fat loss.
教练提示
姿势要点
A common mistake is to pull the barbell up with your back and arms. Instead, you should be using the power of your legs and hips to drive the barbell upward. Once the barbell passes your knees, quickly extend your hips and knees (like a jump) to create momentum to pull the barbell up to your shoulders.
The transition from the clean (pulling the barbell up to your shoulders) to the press (pushing the barbell overhead) should be smooth. As you catch