Craft an Iron Core with the Cross-Body Clean and Press Dumbbell
Already revered as a full-body exercise, the Clean and Press Dumbbell recruits all of your major muscle groups for a head-to-toe push-up. By working in an additional “contralateral” element, the movement will stimulate your heart even more, improving your stability and balance.
âAdapting the core movement to bring the weight onto your body increases the rotational force,â explains MH fitness editor Andrew Tracey. âIt has functional benefits on a day-to-day basis, while being transferable across a range of sports. Consider swinging a golf club, throwing a right hook, or lifting your child.
One-sided training (working each side of your body separately) can help iron out muscle imbalances by preventing you from abusing your dominant side. âAlso, training on different planes is always a good idea,â says Tracey; Think of it as an antidote to up and down movements, such as the squat or deadlift.
As a whole body movement, it also offers the side benefits of increasing your heart rate and increasing your calorie expenditure. But don’t go too heavy too soon. âThe weakest link for most people is the overhead press,â says Tracey, âUse your maximum weight of 15 reps.â Perform 10 reps on one side, rest, then do 10 on the other.
Stand with your hips shoulder-width apart and a dumbbell outside your left foot. Make a fist with your left hand. This causes irradiation: contracting surrounding muscles as you lift.
Do a shallow squat, bend down at the hips, and bring your right hand to your body to grab the DB. Keep your back flat. Turn your chest towards the dumbbell for a nice rotation while going up.
Raise the hinge explosively and in one motion, pull the dumbbell over your midline of your body and up to your shoulder.
Finally, dive down to the knees and press down on the dumbbell to pull it away and bring it back to the shoulder, then back down. Press the dumbbell down, then do 10 reps on each side, back to back.
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