Exercising The Legs And Triceps Using Clean And Press

A very good exercise for the legs, back, trapeziums, deltoids and triceps is the clean and press. A clean and press can be done using a weight bar. It involves performing a full clean, followed by a press over the head, this constitutes one set of rep. Followed by this the weight bar is again put down on the floor after every clean and press.

How to perform an accurate clean and press

A clean is performed by standing close to the bar-bell, with the shins just about touching the bar. The bar is grabbed at about shoulder width, as soon as you are ready with your breath in, lift the bar by pushing with the legs as you pull with the arms. When the bar reaches shoulder height, flip the wrists over, so that the bar is resting across the upper chest at the level of the collarbones. From this position ‘press’ the bar over your head strongly, fully locking the elbows. Lower the weight back to the chest position and then back to the original start position, on the floor.

Number of reps required and fitness assessment

Repeat the clean and press for 8-10 reps almost immediately. Perform three sets of clean and press with one minute rest between sets where one set is the amount of reps performed in a single go, this is usually between 8 and 15 repetitions of the movement. Add a couple of  workout reps until you are achieving 12-15 reps per set, then add a little weight and drop back down to three sets of 6-8 reps.

Cautions to be observed

This exercise needs to be done with patience and care as well, a mislift could lead to sprain as well as back problems. It is always better to use a back support while doing the exercise initially. An expert supervision before beginning is also recommended.

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