PARTIAL CLEAN

Muscles Trained :
Anterior Deltoids, Middle Deltoids, Posterior Deltoid, Pectoralis Major (clavicular portion), Infraspinatus, Trapezius, Biceps, Forearms

Joint Actions :
Shoulder Extension, Elbow Flexion

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Grasp bar with pronated (overhand) grip with hands 6-8 inches apart.
3. Let bar hang down in front of the body, with elbows extended (straight).
4. To begin the movement, raise the bar upward away from the body while simultaneously flexing the elbows.
5. Bar should make an arc motion until it reaches the clavicle/anterior deltoid (shoulder) region.
6. Exhale throughout the upward movement phase.
7. Lower the bar close to the body, until the elbows are fully extended (straight).
8. Inhale throughout the downward movement phase.
9. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Splitting the exercise into two separate joint actions: shoulder extension and elbow flexion. Instead of performing the joint actions simultaneously.
2. Letting elbows drop at top of movement. Keep elbow high throughout.
3. Allowing hyperextension (arching) of the back during the upward movement phase.

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