Unlock the Power of Clean Press: 10 Foolproof Tips for Success

Building strength and improving your overall fitness level is a goal many individuals strive for. One exercise that can significantly contribute to this journey is the clean press. The clean press is a compound movement that targets multiple muscle groups, providing a great full-body workout. Whether you are a beginner or an advanced lifter, this article will guide you through ten foolproof tips to increase your clean press and take your strength to new heights.

1. Master the Technique

Before attempting to increase the weight, it is crucial to focus on perfecting your clean press technique. Start with a lighter weight and gradually increase the load as you become more comfortable with the movement. Ensure that you maintain proper form, with your feet shoulder-width apart, a tight core, and a straight back throughout the exercise.

2. Develop Explosive Power

The clean press requires a burst of energy and power to execute the movement effectively. Incorporate explosive exercises such as power cleans, box jumps, and kettlebell swings into your training routine to improve your ability to generate force and maximize your performance during the clean press.

How to Increase Your Clean & Press

by Maurice Bloomfield(Kindle Edition)

4.4 out of 5

Language	:	English
File size	:	274 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
Word Wise	:	Enabled
Print length	:	8 pages
Lending	:	Enabled

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3. Strengthen Your Core

Having a strong core is essential for maintaining stability and generating power during the clean press. Incorporate exercises like planks, Russian twists, and hanging leg raises into your workout routine to enhance your core strength. A solid core will also help prevent potential injuries associated with improper form.

4. Increase Your Overhead Mobility

Optimal overhead mobility is crucial for executing a clean press efficiently. Perform mobility exercises such as shoulder dislocations, band pull-aparts, and thoracic spine stretches to enhance your range of motion. This will allow you to achieve a deeper front rack position and maximize your press verticality.

5. Focus on Leg Strength

The clean press engages your lower body extensively. To maximize your clean press performance, focus on strengthening your legs through exercises like squats, lunges, and deadlifts. Building lower body strength will provide a solid foundation and improve your overall power during the clean press.

6. Incorporate Assistance Exercises

Complement your clean press training with assistance exercises that target specific muscle groups involved in the movement. Exercises like bent-over rows, push presses, and tricep dips can help strengthen the relevant muscles, allowing you to handle heavier loads during the clean press.

7. Implement Progressive Overload

To see consistent progress in your clean press, gradually increase the weight over time. This technique, known as progressive overload, challenges your muscles and forces them to adapt and become stronger. Consider incorporating weekly increments or using a percentage-based training program to ensure consistent growth.

8. Ensure Proper Recovery

Rest and recovery play a significant role in increasing your clean press. Aim to get enough sleep, as this is when your body repairs and rebuilds muscle tissue. Additionally, incorporate active recovery days and include stretching or foam rolling exercises to relieve muscle tension and prevent injuries.

9. Fuel Your Body Properly

Proper nutrition is essential for increasing your clean press performance. Consume a balanced diet that includes an adequate amount of protein, complex carbohydrates, and healthy fats to provide your body with the necessary nutrients for muscle growth and recovery. Stay hydrated and consider incorporating post-workout supplements, such as protein shakes, to optimize your recovery.

10. Stay Consistent and Set Goals

Consistency is key when aiming to increase your clean press. Set specific, measurable goals that will motivate you to stay on track and push yourself further. Track your progress regularly and celebrate milestones along the way. Remember, increasing your clean press is a journey that requires dedication and patience, but the results are well worth it.

By following these ten foolproof tips, you are well on your way to increasing your clean press and taking your strength training to the next level. Remember to focus on proper technique, develop explosive power, strengthen your core, improve your overhead mobility, and stay consistent in your training. With dedication and persistence, you will see steady progress and achieve impressive results in no time.

How to Increase Your Clean & Press

by Maurice Bloomfield(Kindle Edition)

4.4 out of 5

Language	:	English
File size	:	274 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
Word Wise	:	Enabled
Print length	:	8 pages
Lending	:	Enabled

FREE

This book gives plenty of tips and tricks nescessary to increase your clean and press dramatically. Routines, additional exercises, simple diet and supplement advice.