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Beerless Keg - Clean & Press

by Daniel Regan

 

In a continuation of the article from last week, it's time to introduce you to the first exercise that you can do with your keg. Whether you have your keg filled to the brim with sand or water (hopefully the beer is already gone), or you're working on your long-term conditioning, this exercise is one that can find its way in to any routine. Everyone's heard of the Clean and Jerk. It's about as well-known as you can get when it comes to Olympic lifting. With a keg, though, it takes on a whole new world and, in this instance, a new variant: The Clean and Press.

Beerless Keg - Step 1Beerless Keg - Step 2Beerless Keg - Step 3



1.) The Keg and Press starts at a very similar position as a standard barbell Clean and Jerk. However, due to the size of the keg, it's very likely you'll start from a higher position. Grab the keg at each side, using the handles if you wish.

2.) Lift the weight using primarily your legs. Your arms should pull the keg straight up to your shoulders. Keep a strong arch in your back and never round, as this can cause serious injury. You may choose to squat here to receive the weight of the keg.

3.) Let the keg rest against your upper chest/shoulders. Legs/Back should be straight.

Beerless Keg - Step 4Beerless Keg - Step 5



4.) Using your shoulders, press the keg straight in the air. It's better form to keep your head straight, but it's not uncommon, with an awkward object like a keg, to want to watch out for things that are being lifted over your head. This is where it varies from the Clean and Jerk the most, since you press the weight as opposed to jerking it in to position.

5.) Lift the keg completely overhead. Extend arms fully, as well as legs. Drop the keg and start over.

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