Do you really want to begin to build strength? Add this move to your routine to really gain the strength you've been wanting. Before you do be sure you are doing it correctly. This is a move I see people doing wrong all the time. The danger in doing it wrong is injuring yourself. Nobody has time for that! We want to get strong, not hurt.
A Clean and Press is regularly performed by athletes because they demand explosive power, speed, and strength. Once you master the proper technique, the strength gains and benefits from clean presses will definitely show up.
Clean presses use almost every muscle in your body such as:
Glutes, Quads, Hamstrings, Back, Shoulders, Arms and of course the Core.
The Clean and Press is also a great benchmark movement to monitor strength gains over a period of time.
Below is a step by step of a Clean and Press.
Clean and Press
Stand with feet hip width apart, abs braced and chest up.
With a slight bend in the knees have your bar down at your thighs.
Pull the bar up to your chest, keeping it CLOSE to your body. Use Power up with your legs to get the bar up. Lead up with your elbows so that the bar almost brushes against your shirt. All the while keeping your wrist in alignment with your forearm.
As you pull the bar up, keep knees bent and get under the bar with your chest. Elbows are bent and pointing forward.
Press the bar up to the ceiling while coming all the way up through the legs. Again keeping the wrist strong and aligned with forearm and powering up with the legs.
Release bar back to chest and flip elbows out to side to reset for next rep. Keeping the bar close to the body as you move it back down.
Get a feel for the move with a medium bar for proper technique. As you build strength you can increase your weight.
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”