Enhancing Skills

Clock lunge clean

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell clock lunge clean is a lower body exercise that targets the legs and glutes. This exercise involves performing a lunge while holding dumbbells, and adding a clean movement to the lunge, which involves lifting the dumbbells to shoulder height.

Stretch to do prior to exercise:

  • Hamstring stretch
  • Quadriceps stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or jumping jacks
  • Bodyweight lunges to warm up the legs

How to select the proper weight: Select a weight that allows you to maintain proper form throughout the exercise. Start with lighter weights and increase the weight as you become comfortable with the exercise.

Proper form:

  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Step forward with one foot, lowering your body into a lunge position.
  3. As you lunge, bring the dumbbells towards your shoulders, performing a clean movement.
  4. Push through the heel of your front foot to return to standing position, lowering the dumbbells back to your sides.
  5. Repeat the lunge on the opposite side.

How to reduce the difficulty: To reduce the difficulty, perform the exercise without weights, or use lighter weights.

How to increase the difficulty: To increase the difficulty, use heavier weights, or perform the exercise at a faster pace.

Number of reps:

  • Beginner: 8-10 reps per leg, 1-2 sets
  • Intermediate: 10-12 reps per leg, 2-3 sets
  • Advanced: 12-15 reps per leg, 3-4 sets

Estimated time for exercise: The dumbbell clock lunge clean should take approximately 10-15 minutes to complete.

The heart rate during this exercise will vary based on individual factors such as fitness level and weight, but it is expected to increase.

Body Group:

Legs

Muscle Group(s):

Abdominals, Quadriceps, Shoulders

Muscles used:

Primary:

Quadriceps

Secondary:

Deltoids, Rectus Abdominis

Tertiary:

N/A

Difficulty:

Advanced

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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