I hope that your New Year is off to a good start! If getting to the gym is part of your grand plan, there are usually 3 things we are working towards. We want to feel better, we want to perform better and we want to look 👀 better naked.
This week I am going to talk to you about an exercise that can check all the boxes ✅ and that is the Power Clean.
The Clean is one of the most complex movements we do at CPM. It can take months of practice to do them efficiently. Most often, people get frustrated and quit, or they charge ahead carelessly and risk injury.
The power clean requires you take a heavy loaded barbell, pull if off the ground and transfer the bar smoothly in one fluid motion to your shoulders. That means nearly every muscle group from your feet to your head has to work together to move many joints in order to perform a proper power clean.
- Starting position = hamstring and abs are activated
- Initial pull = glutes, quads, abs and low back
- Transition phase = forearms, shoulders, traps (neck muscles) are working while the calves, hamstrings, glutes, abs and low back stabilize
- The Catch = lats, rhomboids, back muscles, and biceps are working as core stabilizes
A power clean targets over 200 muscles in ONE rep. As you get better, the muscles will synchronize more and you will be able to move with more power.
More power will make you run faster, jump higher and lift more weight, quicker. This power also transfers to the demands of everyday life. Like when having to lift someone up to your shoulders for a game of chicken 🐔 .
If you are like me and don’t love to spend hours in a gym, especially on cardio, the power clean is one of the biggest “bang for your buck” lifts for a cardio hit. It will make your lungs scream 😱 and your muscles burn🔥. And the fat burn keeps going and going.
And let’s not forget about grip strength. Your ability to grab, hold, twist and squeeze is essential for many everyday activities. Since power cleans require you to hold onto heavy weights at high speeds, you can greatly improve your grip strength. This is a much better option then playing with clay or stress balls.
Bottom line, there are many benefits of power cleans. They are fun to learn, fun to perform and your body will greatly benefit which entails feeling like Hercules 💪🏽and looking better naked😉.
12-Rounds (each 90-sec)
6 Power Cleans (Heavy)
Max Calorie Row
**30-sec rest between rounds**