Add th­ese ex­er­cises to your work­outs to tar­get the key mus­cle groups so you can lift a heav­ier weight in your cleans

Men's Fitness - - Trainer -


WHY Do­ing a hang ver­sion of the clean makes it sim­pler and al­lows you to con­cen­trate on in­ject­ing a pow­er­ful hip drive into the move. HOW Pick up the bar from the floor as if you were do­ing a dead­lift. Start the move by bend­ing for­wards (hinge­ing at the hips) to send the bar down the front of your thighs un­til it is just above your knees. Push your hips for­wards pow­er­fully to raise the bar, then catch it as if you were per­form­ing a con­ven­tional clean.


WHY The front squat will give you the leg strength you need to stand up with the bar once your caught it. HOW Rest the bar on the front of your shoul­ders with your palms fac­ing up­wards and your el­bows high. Si­mul­ta­ne­ously bend at the hips and the waist to lower un­til your thighs are par­al­lel to the floor, then stand up and re­turn to the start. Keep your weight on your heels and mid-foot through­out the move.


WHY This move will im­prove your con­trol dur­ing the first and sec­ond pull and strengthen your ham­strings. HOW Set up as if you were go­ing to per­form a clean. Slowly raise the bar off the floor by straight­en­ing your legs with­out al­ter­ing the an­gle of your torso. Keep the bar in con­tact with your legs and raise it un­til it touches your knees, then lower it back to the floor and re­peat the move.

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