Arnold Schwarzenegger has spoken about the insane benefits of accomodating the clean and press in bodybuilding routine.
Arnold Schwarzenegger is arguably the most iconic and famous bodybuilder of all time. The legendary action megastar turned politician is often linked with some of the most traditional bodybuilding exercises like bench presses, flys, squats, and bicep curls.
However, when he was quizzed about his most favourite exercise of all time by Men’s Health recently, the former Mr. Olympia surprised many by choosing an Olympic lift popular in CrossFit — the clean and press workout.
Schwarzenegger further clarified that the clean and press as well as the deadlift are two of the most efficient exercises for building strength and muscle. Although both exercises are usually regarded to be more suitable for intermediate or advanced weightlifters because of its complexity and explosiveness, they can also be performed with the help of barbells or with the help of kettlebells. For beginners, it is best advised to seek the help and consultation of trainers while performing these exercises to ensure correct form.
What is the clean and press?
The clean and press is a compound exercise that involves two different and distinct movements: the clean and the press.
The clean is a "pull" motion where the lifter brings the barbell from the ground to a front rack position across the collar bones. The press is a "push" motion where the lifter pushes the bar overhead, extending the arms and keeping the legs straight.
The reason why Arnold Schwarzenegger picked this exercise as his favourite is because it covers all the bases when it comes to an effective workout, engaging multiple muscle groups simultaneously.
The clean and press exercise targets various muscle groups in the body. It activates the core, the shoulders, the glutes, hamstrings, back, and arms.
Given that it makes so many muscle groups in the body work at the same time, it not only provides a lot of impetus for hypertrophy or muscular growth, but also enhances strength and endurance. It also improves cardio-vascular fitness while providing a rounded workout for those looking to improve their overall fitness levels!
How to effectively perform the clean and press with a barbell?
In order to correctly perform the clean and press with a barbell in your workout routine, this is what you need to do:
1. Begin the movement by standing with your feet hip width apart and the barbell should be placed a few inches away from the shins.
2. Make a hinge movement at the hips, and bend your knees while keeping a straight back, chest, and arms to grab the barbell with an overhand grip.
3. Engage the core and try to keep the bar as close to your body as possible. Use your feet in order to drive through the floor and raise the bar in a ‘clean’ motion quickly.
4. To catch the bar in a front rack position as it passes the knees, shrug the shoulders, and slightly lower your body. Keep the elbows high and knees bent.
5. Continue to push through your heels and straighten the legs with the help of your hips. Now drive the barbell overhead while fully extending your arms.
6. To return to the starting position, lower the barbell to the shoulders and then to the floor, maintaining a straight back and engaged core throughout the movement.