One Arm Twisted Clean and Press

One Arm Twisted Clean and Press कैसे करें

1. 1

   Stand beside a light barbell with feet shoulder-width apart and core braced.

2. 2

   Hinge down and grip the bar with one hand using a firm overhand grip.

3. 3

   Clean the bar to your shoulder with a powerful hip drive, rotating slightly, exhaling.

4. 4

   Press it overhead to full extension, then lower with control to the floor.

5. 5

   Start very light and avoid rounding your back or twisting your knee.