The Cross Body Clean and Press is a full-body exercise that targets multiple muscle groups at once. It is a compound movement that combines two separate exercises, the Clean and the Press, into one fluid motion. This exercise is popular among athletes, fitness enthusiasts, and bodybuilders alike because it can help improve strength, power, and overall fitness levels.
How To Perform The Cross Body Clean And Press
To perform the Cross Body Clean and Press, you will need a barbell or dumbbells. Here's how to do it:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell or dumbbells in front of your thighs with an overhand grip.
- Lower the weight down to the ground by bending your knees and hips.
- As you lift the weight off the ground, rotate your torso and bring the weight across your body towards your opposite shoulder.
- Once the weight reaches your shoulder, press it overhead until your arm is fully extended.
- Lower the weight back down to your starting position and repeat the movement on the other side.
Perform 3-4 sets of 8-10 reps on each side with a moderate weight to get the most benefit from this exercise.
The Benefits Of The Cross Body Clean And Press
The Cross Body Clean and Press is a highly effective exercise that offers numerous benefits, including:
- Improved strength and power: This exercise works multiple muscle groups at once, including the legs, glutes, core, shoulders, and arms, which can help improve overall strength and power.
- Increased calorie burn: Because the Cross Body Clean and Press is a full-body exercise, it can help you burn more calories than traditional isolation exercises.
- Better mobility and coordination: This exercise requires you to move in multiple planes of motion, which can help improve your overall mobility and coordination.
- Enhanced athletic performance: Because this exercise targets multiple muscle groups at once, it can help improve your performance in other sports and activities.
Variations Of The Cross Body Clean And Press
There are several variations of the Cross Body Clean and Press that you can try to keep your workouts interesting and challenging:
- Single-arm Cross Body Clean and Press: This variation is performed with a single dumbbell or kettlebell and requires more stability and balance.
- Barbell Cross Body Clean and Press: This variation is performed with a barbell and requires more upper body strength and power.
- Jerk Cross Body Clean and Press: This variation is performed with a heavier weight and requires more explosive power.
Precautions And Tips
Like any exercise, the Cross Body Clean and Press comes with some precautions and tips to keep in mind:
- Start with a light weight and focus on perfecting your form before increasing the weight.
- Engage your core throughout the entire movement to protect your lower back.
- Keep your shoulders down and away from your ears to avoid straining your neck.
- Exhale as you lift the weight off the ground and inhale as you lower it back down.
- If you have any pre-existing injuries or medical conditions, consult with your doctor before attempting this exercise.
Conclusion
The Cross Body Clean and Press is a highly effective full-body exercise that can help improve strength, power, and overall fitness levels. By incorporating this exercise into your workout routine, you can challenge your body in new ways and achieve your fitness goals faster. Remember to start with a light weight, perfect your form, and consult with your doctor if you have any pre-existing injuries or medical conditions.