Develop all-over strength and definition with this huge compound move

Step 1: the start position

Stand with your feet about hip-width apart and hold a light barbell at arm’s length, resting against the tops of your thighs. Be sure to hold the bar with a shoulder-width grip. Take a deep breath – this is going to sting a little

Step 2: the hang clean

Pull the bar upward, keeping it close to your body. Catch it on your shoulders with your elbows pointing forward. Use your knees to develop momentum.

Step 3: the press

Steady your footing then press the bar explosively above your head, again using your knees to add an extra bit of upward momentum.

Step 4: the overhead squat

With the weight still above your head, bend your knees and hips to lower yourself. Stop when the tops of your thighs are parallel to the floor. Straighten your legs then lower the weight down, back to the tops of your thighs. This is a tough Olympic move so focus is paramount – but feel free to add sound effects.

Image: Claire Pelliccia and Adrian Weinbrecht


About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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