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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #18, 2008 —
Clean and Press
(Please click here to view the video that accompanies this fit tip!)
Clean and press. I'm not referring to your clothes. I'm referring to your body!
The Clean and Press is one of the most challenging moves we do in our group strength training class called BodyPump TM. The purpose is to strengthen, tone, and tighten your back and hamstrings. It is challenging because it requires great posture, a strong core and multiple joints moving at the same time.
Here are the steps to execute the Clean and Press:
- Start with "set position". Feet hip width apart, toes slightly turned out, zip your imaginary zipper in the front as you connect the dots between your belly button and spine. Activate your transverse abdominus as you lift your chest and press your shoulders up - down - and back. Hold the bar so that your thumbs touch the outside of your thighs.
- Lift the weighted bar as if you are doing an upright row. Let your elbows lead the way.
- Bend your knees and bend your elbows at the same time that you flip and catch the bar at approximately shoulder height.
- Press the bar overhead at a slightly forward angle.
- Reverse the process.
- Bend your elbows and knees as you lower the bar to shoulder height.
- Lift your elbows high to the sky as you flip the bar over in one single move.
- Lower the bar to return to set position.
(Please click here to view the video of the tips below)
Here are tips to help you perfectly practice your clean and press:
- Use enough weight on your bar that is heavy enough that it should be challenging to perform a front raise (to lift the bar straight forward).
- Keep your core strong.
- Your elbows should lead the way with upright row action. (Please note: this is not a bicep curl action).
- Keep your wrists straight as you do the upright row action.
- This is the part that requires practice! Bend your knees and elbows at the same time as you flip and catch the bar at shoulder height.
- Press overhead, but not directly over your head!
- Lower the bar to shoulder height as you bend your knees and elbows at the same time.
- Here's another part that requires practice! Flip the bar over in one, clean movement. Lift your elbows up as you flip the bar. The bar should remain at shoulder height.
- Lower the bar straight down to set position. (Please note: this is not a reverse bicep curl!)
Practice and enjoy this effective move to help you to "clean and press" your body to better health!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
www.lesmills.com
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Answer to last week's fitness quiz: What is osteoporosis?
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Question of the Week:
What are the five steps for bone health?
Please reply to me: Lynne.Brick@BrickBodies.com
Corny Joke of the Week:
What did the mother broom say to the baby broom?
It's time to go to sweep.
Please feel free to send your reply or comment to Lynne or post questions or comments on the Fit Tips Message Board.
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