라이브러리로시작 
끝 
운동 라이브러리
Barbell Clean and Press
A full-body barbell lift that combines a clean from the floor with a strict overhead press, training explosive pulling and pressing strength in one movement.
역도바벨Pull to overhead press
주동근
삼각근둔근
협응근
대퇴사두승모근삼두척추기립근
장비
바벨
패턴
Pull to overhead press
준비 자세
- 01Load a barbell on the floor and stand with mid-foot under the bar.
- 02Grip the bar just outside the legs with straight arms and flat back.
- 03Set the hips between knee and shoulder height with shoulders slightly over the bar.
- 04Brace the trunk before breaking the bar off the floor.
수행
- 01Pull the bar off the floor with a strong, patient leg drive.
- 02Extend the hips explosively as the bar passes mid-thigh and shrug hard.
- 03Whip the elbows around to catch the bar on the front of the shoulders.
- 04Stand fully, reset the brace, and press the bar strictly overhead to lockout.
- 05Lower the bar back to the shoulders, then to the floor under control.
체크포인트
- -Bar stays close to the body through the entire pull.
- -Elbows come through fast so the bar is racked, not caught on the arms.
- -Ribcage stays down during the press with no big lower-back lean.
- -Lockout finishes with the bar over the mid-foot and ears.
흔한 실수
- -Reverse curling the bar to the shoulders instead of using hip drive.
- -Pressing before the clean is fully caught and stabilized.
- -Hyperextending the lower back to grind out the press.
- -Letting the bar drift forward away from the body during the pull.
프로그래밍 노트
- -Use 4 to 6 sets of 2 to 5 reps; the press usually limits the load before the clean does.
- -Keep reps crisp and reset each rep from the floor rather than cycling sloppy touch-and-go reps.
- -Program early in the session while explosive output is high.