Selen Dar

Muscle-Building Workout and Diet


Assume a shoulder-width stance
with knees inside the arms. Now, while keeping the back
flat, bend at the knees and hips so that you can grab the bar
with the arms fully extended, and pronated grip
that is slightly wider than shoulder-width. Point the elbows
out to the sides. The bar should be
close to the shins. Position the shoulders over
or slightly ahead of the bar. Establish a flat back posture. This will be your
starting position. Now, begin to pull the
bar by extending the knees. Move your hips forward and raise
the shoulders at the same rate, while keeping the angle
of the back constant. Continue to lift the bar
straight up while keeping it close to your body. As the bar passes the knee,
extend at the ankles, knees, and hips forcefully, similar
to a jumping motion. As you do so, continue to
guide the bar with your hands, shrugging your shoulders, and
using the momentum from your movement to pull the
bar as high as possible. The bar should travel
close to your body, and you should
keep your elbows out. At maximum elevation, your feet
should clear the floor and you should start to pull
yourself under the bar. As the bar hits terminal height,
rotate your shoulders around and under the bar. Rack the bar across the front of
the shoulders while keeping the torso erect and flexing
the hips and knees to absorb the weight of the bar. Stand to full height, holding
the bar in the clean position. Now, without moving your feet, press the bar
overhead as you exhale. Lower the bar back to
shoulder height as you inhale.

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