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Clean with Front Squat

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
1. Squat down and grab the barbell on the floor with an overhand, shoulder-width grip,  feet about shoulder-width apart.

2. In one movement, use your hips to ull the bar off the floor to waist level, while shrugging your shoulders, and performing a short, vertical "jump" with an upright row to "clean" the bar up in the air.

3. As you complete the jump and slam your feet back into the ground, dip your knees and hip to "catch" the bar on the front of your shoulders.

4. Once the bar is in the "clean" position, complete a front squat. Then return the bar to the ground and repeat the entire movement.

5. WITH DUMBBELLS – Perform the movement as with the barbell version, keeping the dumbbells at the same level and balanced throughout the controlled movement.

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