Controlled repetitions are effective for building muscle tension and getting a great workout, but there are additional benefits to exercising in an explosive manner that You shouldn't disregard.
Excessive training can help you bulk up and strengthen your muscles as a whole by stressing your fast-twitch muscle fibers. The importance of training with speed to increase power increases with age. More strength is also beneficial for bench presses, squats, and deadlifts.
However, most people are unsure how to move in an explosive manner without endangering themselves. The key is in how you pick your workouts.
Developing upper-body mobility or mastering the nuances of highly technical lifts can take a lot of time and effort or even hours of one-on-one training with a personal trainer. But that's no excuse to stop doing "power" moves altogether.
Why Goblet Clean Is So Effective
The handle on a kettlebell can be a learning curve for some, but the wide range of exercises possible with a kettlebell makes them attractive. The rack position is required for most clean exercises (resting on your arm and upper chest). You'll need to catch the bar as you go down, just like in barbell front squats, but you can get into the same starting position.
One of the reasons the kettlebell goblet clean can be so challenging is that it doesn't call for a rack finish. The "goblet" grip is when you hold the KB in front of your chest with both hands.
This move is so powerful that you need only loosen your grip to go from the floor to the goblet position with the kettlebell. It concludes the discussion. Your wrists and forearms won't need to be banged up for weeks while you learn it.
How To Do It
- Keep your feet about a shoulder's width apart while standing tall. Keep the kettlebell in the middle of your thighs.
- To grab the kettlebell handle, unlock your knees and then push your hips back. It will begin in a position very close to a deadlift.
- Activate your glutes and quads to spring to your feet. Do not let your arms dangle loosely at your sides. As if in an elevator, the kettlebell will rise vertically.
- The bell should now feel "floating" and unweighted if you provide the pop with your legs. When the weight reaches your chest, release your grip and rotate the kettlebell with your elbows. Your grip will weaken, and the handle will slide down a little. Release your hold once more to revert to the initial position.