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How to do a muscular clean – Weightlifting for women Ep.8

Healthista’s new Strong Woman series brings you a lesson a day for a fortnight to get you started lifting safely and effectively. Today, coach Nicola Addison, personal trainer of Eqvvs training who trains models Elle Macpherson, Daisy Lowe and Erin O’Connor explains how to a muscular clean

 

Healthista’s Strong Woman Series aims to educate aspiring weight trainers how to safely carry out heavy lifting workouts.  Last week Nicola Addison taught us how to properly use a bar and rack to prevent injury and this week takes you through how to do the big moves such as deadlifts, squats and bench presses. yesterday, Nicola showed us How to do a Deadlift.

Today, Nicola takes us through how to do a muscular clean, also called a power clean. This is a starting move and gets your heart rate going. It’s a big compound movement, working lots of muscles at the same time and getting the heart rate going, making it a great workout for torching calories.

Start with your feet directly under the bar, with the thumbs touching the thighs.

Do a deadlift to pick the bar up with abdominals  braced, and weight in your heels.

Stand up with the bar touching the thighs then drag the bar up your chest scooping through the body.

With elbows under, lift the bar into a high position rolling down. You can use a little bit of momentum with a little dip through the hips, then catch the bar and and roll it down the body.

Here’s a recap of the series:

Episode 1: How to use the power cage

Episode 2: How to load the squat bar

Episode 3: How to be safe in the power cage

Episode 4: How to prevent bar injury

Episode 5: How to lift the bar correctly

Episode 6: How to rack the bar correctly

Episode 7: How to do a deadlift

 

Tomorrow: How to do a squat

Impatient? Watch the whole series on YouTube

Nicola-AddisonWith over 18 years of successful industry experience in some of the UK’s most prestigious wellness centres, Nicola Addison currently provides consultancy services to businesses and individuals in the UK and Europe. Having opened upwards of 18 independent exclusive commercial leisure facilities, she has had a successful career to date, both within large and small businesses with varying degrees of complexity.

Nicola is a well known industry voice and regularly publishes across the national press. Nicola is fully media trained and contributes to TV & radio as well as providing video content for her clients.

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