Workout at Home: Barbell Power Cleans - RAWFIT
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Uploaded by RAWFITUK on Nov 9, 2009
http://rawfit.co.uk Cleans teaches timing and athletic synchronization of complex, multi-joint movement. It trains the rate of motor unit, thus improving your neuromuscular efficiency and teaches explosion; good old fashioned way to produce force,that is required for so many sports of today.
Preparation :
Stand over the barbell with the balls of the feet positioned under the bar with feet shoulder width apart and toes pointing forward.
Squat down and grip the bar with an over hand grip slightly wider than shoulder width apart (palms facing body).
Arms are straight with elbows pointed along the bar.
Movement:
Pull the bar up off the floor in an explosive triple extension movement in the lower extremities, and drive the elbows high. Make sure the barbell travels in a vertical, linear fashion (close to body).
When the barbell passes mid-thigh, jump upward extending the body.
Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body.
As bar reaches shoulder height externally rotate the arms and cradle the weight in front of the shoulders, simultaneously dropping into a deep squat to get under the weight. From here contract glutes to stand into a full upright position with bar resting on your chest.
To return bend knees slightly and lower barbell to mid-thigh position. Carefully and slowly lower the barbell back to the ground. Reset and repeat desired repetitions.
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...that was a nice comeback though.
dictionar1 2 years ago
you're narcissistic, you're thin skinned (offended easily), and you resorted to adolescent remarks. lighten up. LOL
dictionar1 2 years ago
dicktionar1 I think you should apologise to those children you touched.
daedruoY 2 years ago
who cares about your opinion. get a life junior.
dictionar1 2 years ago
How long is your day? 1 minute 55. In fact no don't answer that. I don't like you. In fact I would go as far as to think you are a cunt. Don't worry I wont say it though!
daedruoY 2 years ago
you owe me a days wages for watching this dummer n' apeshit crap. get a life hercules.
dictionar1 2 years ago