barbell clean and press
exercise.instructions.title exercise.instructions.subtitle
双脚分开与肩同宽站立，杠铃放在你面前的地板上。 弯曲膝盖并以臀部为铰链降低并用正手握住杠铃，双手分开略宽于肩宽。 通过脚后跟发力，伸展臀部和膝盖，将杠铃抬离地板，使其靠近身体。 当杠铃到达大腿时，爆发性伸展臀部，耸肩，并将杠铃拉向胸部。 当杠铃到达胸部高度时，迅速将其降至肩部水平，肘部向前，手掌朝上。 从接球位置开始，伸展双臂并将杠铃笔直向上推，将杠铃压过头顶。 将杠铃放回起始位置，然后重复所需的重复次数。
Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
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exercise.cta.desc1 barbell clean and press exercise.cta.desc2
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