Workout finisher #2

This is workout finisher #2 from my complete list of workout finishers

3 Min Power AMRAP

Squat clean and press for 3 minutes without any rest. See how many rounds you can complete.

Suggested weight:

Beginner: Dumbbells: 5-12 kg

Intermediate: Barbell- Male: 35 kg – 55 kg. Female- 16 kg – 25 kg

Advanced: Male- 80 kg Female- 25-35 kg

Dumbbell squat clean and press is a gym work out exercise that targets glutes & hip flexors and quadriceps and shoulders and also involves hamstrings and lower back.

Benefits of Clean, squat and Press

The main muscle worked in a clean and press is your shoulders, but the movement also works your traps, triceps, middle and lower back, abdominals, glutes, quadriceps, hamstrings, and calves. It is a full body exercise, which not only can be performed for hypertrophy, but also for strength. There is also a big endurance component to performing this lift.

Why make it a Finisher?

Whenever I perform sets of the clean and press I get drenched in sweat and my whole body aches afterwards. This lift allows you to build stamina and cardiovascular endurance, as well as muscular endurance and even strength…..

Also I am the finisher queen, and to turn a regular workout into a great workout add this finisher to your workout.

My strength workouts are usually 30-35 minutes, and if I don’t jog to build up a sweat I feel guilty to walk out of the gym. Therefore this is a fantastic way to build up a sweat in 3 minutes (and make sure to be sore the next day).

How to do the clean, squat and press

To start the clean and press, you stand with your feet shoulder-width apart, your knees bent, your knees in between your arms (think about the way you set up for a deadlift), and your elbows flared out. Just like a deadlift, the clean and press begins with a flat back, bent hips, bent knees, bar close to your shins, and arms fully extended grabbing onto the bar. In the clean and press, your grip is overhand (both hands). The grip placement is just a bit wider than shoulder width (this is to accommodate for the clean part of the lift), and your shoulders sit a bit over the bar.

As with a deadlift, you initiate the lift by extending with the knees. This is going to begin the upward movement of the bar. Where a deadlift and a clean and press diverge, however, is the point where the bar passes the knees. When you reach this point, there is a triple extension at the ankles, knees, and hips, with simultaneous shoulder shrugging to guide the bar into the correct finishing position.

Once the bar is in the air, you descend into a front squat and catch the bar on your way down by rotating your elbows under the bar so you finish with your elbows parallel to the floor and the bar sitting in your fingertips resting on your clavicles. You catch the bar on the descent, ascend with the bar in the same position in which you caught it, and then you gear up for the press part of the lift. In order to do the press, you tighten your core, squeeze your glutes, and press upwards.

The bar should end up over your head, not in front of it. Then, you lower the bar back to your clavicles, bring it back to the floor, and repeat!