When it comes to fitness, there are many exercises that can help you achieve your goals. However, not all exercises are created equal. Some are more effective than others, and some are more challenging. One exercise that has gained popularity in recent years is the clean. But what does cleans workout, and why should you include them in your fitness routine?
The Basics of Cleans
Cleans are a weightlifting exercise that involves lifting a barbell from the ground to the shoulders in one swift motion. The exercise can be broken down into two parts: the clean and the jerk. The clean involves lifting the weight to the shoulders, while the jerk involves pushing the weight overhead. Cleans require a combination of strength, power, and technique, making them a challenging but effective exercise.
What Muscles Do Cleans Work?
Cleans are a compound exercise, which means they work multiple muscle groups at once. The primary muscles worked during cleans include the glutes, hamstrings, quadriceps, calves, back, and shoulders. Additionally, cleans also engage the core muscles, including the abs and lower back.
The Benefits of Cleans
Including cleans in your fitness routine can provide a range of benefits. Some of the most notable benefits include:
Increased strength and power
Improved athletic performance
Greater muscle definition
Increased metabolism and calorie burn
Improved posture and balance
How to Do Cleans
While cleans may look intimidating, with proper technique and practice, they can be a safe and effective exercise. Here's how to do cleans:
Begin with the barbell on the ground, with your feet shoulder-width apart.
Bend down and grip the bar with your hands just outside of your legs.
Drive your hips forward and lift the bar off the ground, keeping your back straight.
As the bar reaches your knees, extend your hips and pull the bar up towards your shoulders.
As the bar reaches your shoulders, drop your elbows under the bar and catch it on your shoulders.
From here, you can perform the jerk by pushing the bar overhead.
Lower the bar back down to the ground and repeat for the desired number of reps.
Tips for Proper Form
To ensure that you're performing cleans safely and effectively, here are some tips to keep in mind:
Keep your back straight and your core engaged throughout the exercise.
Use your hips to generate power, rather than relying on your arms.
Keep the bar close to your body as you lift it, to maintain control and balance.
Practice with lighter weights before progressing to heavier weights.
Conclusion
Cleans are a challenging but effective exercise that work multiple muscle groups at once. By incorporating them into your fitness routine, you can improve your strength, power, and athletic performance, while also achieving greater muscle definition and calorie burn. Remember to practice proper form and technique to perform cleans safely and effectively, and start reaping the benefits today!
