EXERCISE: Gym Workouts Sep.07, 2023 - Routine matters + Unlocking the Power of Clean and Press Workouts: Variations and Benefits
EXERCISE: Gym Workouts Sep.07, 2023 - Routine matters + Unlocking the Power of Clean and Press Workouts: Variations and Benefits
Hello friends,
Another day of training with Dax Fitness, another day of investing in our vitality.
For this 1-hour session, I did:
4 x 15reps Shoulder Press with 2 DB @ 20kgs (44lbs)
4 x 15reps Side Lateral Raise with 2 DB @ 15kgs (33lbs)
4 x 15reps Seated Shoulder Press with BB @ 12kgs (26lbs)
4 x 15reps Cable Upright Row @ 37.5kgs (82lbs)
2 x 15reps Clean n Press with 2 BB @ 2.5kgs (5.5lbs)
2 x 15reps EZ Bar Bicep Curl @ 2x2.5kgs (5.5lbs)
4 x 1min Y Press with 2 DB @ 10kgs (22lbs)
4 x 1min Overhead Triceps Extension with 2 DB @ 10kgs (22lbs)
1 x 1min Modified Mountain Climber
I've also put together a video. Enjoy!
I've found the following article about the benefit of Clean and Press Exercise. I think you would like to know too.
Unlocking the Power of Clean and Press Workouts: Variations and Benefits
When it comes to versatile and effective strength training exercises, the clean and press stands out as a true powerhouse. Whether you're a seasoned weightlifter or just starting your fitness journey, this compound movement offers a myriad of benefits that can help you achieve your fitness goals. In this article, we'll explore the world of clean and press workouts, including various variations and their associated advantages.
The Basics of Clean and Press
The barbell clean and press, often simply referred to as the clean and press, is a full-body exercise that involves two primary phases: the clean phase and the press phase. In the clean phase, you lift the weight from the ground to your shoulders while maintaining proper form and engaging multiple muscle groups. In the press phase, you push the weight overhead to complete the movement.
Now, let's dive into the key benefits of incorporating clean and press workouts into your fitness routine:
1. Total Body Engagement
The clean and press is a compound exercise that recruits a wide range of muscle groups, making it incredibly efficient for building overall strength and muscle mass. Whether you're using a barbell, dumbbells, kettlebells, or other equipment, this exercise targets muscles in your legs, hips, back, shoulders, chest, and arms. This holistic approach to training can lead to balanced muscle development.
2. Functional Strength
Incorporating clean and press workouts into your routine can enhance your functional strength. This means you'll not only get stronger in the gym but also in everyday activities. The ability to lift and move objects efficiently is a valuable asset in daily life, and the clean and press can help you develop this capability.
3. Versatility with Equipment
One of the remarkable features of the clean and press is its adaptability to various types of equipment. While the traditional barbell clean and press is a popular choice, you can also perform this exercise with dumbbells, kettlebells, sandbags, and even unconventional items like heavy stones or an axle bar. This versatility allows you to keep your workouts fresh and challenging.
4. Time-Efficiency
For those with busy schedules, the clean and press offers a time-efficient workout option. It engages multiple muscle groups simultaneously, elevates your heart rate, and burns calories efficiently. A well-structured clean and press workout routine can provide a high-intensity workout in a relatively short amount of time.
5. Enhanced Athletic Performance
Athletes, in particular, can benefit from clean and press training. The explosive nature of this exercise, especially during the clean phase, develops power and coordination. Improved hip extension, as a result of clean and press training, can boost performance in activities like sprinting, jumping, and tackling.
Clean and Press Variations
To keep your workouts exciting and continually challenge your body, consider incorporating various clean and press variations into your routine:
- Kettlebell Clean and Press: Use kettlebells to add an element of instability and engage your stabilizer muscles.
- Dumbbell Clean and Press: Dumbbells offer a different grip and balance challenge.
- Landmine Clean and Press: The landmine attachment adds a unique dynamic to the exercise.
- Double Kettlebell Clean and Press: Double the kettlebells for an even greater challenge.
- Axle Bar Clean and Press: Utilize an axle bar for a thicker grip and increased grip strength.
In conclusion, the clean and press is a dynamic and multifaceted exercise that can benefit individuals of all fitness levels. Whether you're aiming to build muscle, improve functional strength, or enhance athletic performance, this exercise has something to offer. With its versatility and numerous variations, you can tailor clean and press workouts to your preferences and fitness goals. So, why not make the clean and press a star in your fitness routine and unlock the potential for a stronger, fitter you?
Stay tuned for more fitness wisdom on my Blog and Facebook, where I'll keep you informed and inspired on your journey to staying fit and strong over 40.
Discover the most effective exercise, training sequences and techniques here: fit40strong.com
Feel free to reach out at contact@fit40strong.com for any questions or tips you'd like to share.
Comments
Post a Comment