Clean - Fundamental

Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Traps Strength Barbell Push Compound Gym

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

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Position your feet shoulder width apart and your toes facing forward. Grasp the barbell with an overhand (hook) grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Pull bar up off the floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs. When the barbell passes your mid-thighs, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. 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.