Barbell Press - Clean

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Quads Glutes Hamstrings Calves Shoulders Strength Barbell Push Compound Gym

Purpose: To develop core strength of the lower and upper body.

Benefits: This exercise also works the shoulders very well.

Place the loaded barbell on the floor in front of you. Bend your knees with your feet about shoulder-width apart, keeping your back straight. Grab the barbell about 2 inches wider than shoulder-width with your hands in a pronated position (palms facing down). Stand up, keeping the back straight, and the barbell hanging down in front of you. This is the starting position. Squat down quickly and roll the barbell up your chest, rotating your palms until the barbell is above your shoulders, in front of your neck. Your knees are slightly bent. Jerk the barbell upwards until it is above your head with your arms locked. Exhale during this movement. Maintain a straight back and knees slightly bent. Lower the barbell back to your shoulders. Inhale during this movement. Maintain a straight back and knees slightly bent. Roll the barbell back down your chest in a slow, controlled manner to your waist. Return the barbell to the floor by bending your knees (but keeping the back straight). Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.