Axle Clean And Press

The Axle Clean and Press is an effective full-body exercise that works the muscles of the legs, core, and upper body. To begin, assume a shoulder-width stance with knees inside the arms. Bend at the knees and hips to grab the bar with arms fully extended and a mixed grip slightly wider than shoulder width. Extend the knees to raise the weight, keeping the back angle constant. As the bar passes the knee, extend the ankles, knees, and hips forcefully. As the bar reaches maximum elevation, switch the grip to double overhand and press the bar overhead by extending the elbows. Finally, lower the bar to the floor under control.

1. Begin by assuming a shoulder-width stance, with your knees inside your arms.
2. Keep your back flat and bend at the knees and hips to grab the bar. Use a mixed grip that is slightly wider than shoulder width. Make sure the bar is close to your shins and your shoulders are either over or slightly ahead of the bar. This will be your starting position.
3. Extend your knees to raise the weight, maintaining the angle of your back. Lift the bar straight up while keeping it close to your body.
4. Once the bar passes your knees, forcefully extend your ankles, knees, and hips in a jumping motion. Guide the bar with your hands, shrug your shoulders, and use the momentum to pull the bar as high as possible. Keep your elbows out and the bar close to your body.
5. At the highest point of elevation, lean back and rest the bar on your torso. Switch to a double overhand grip and hitch the weight onto the front of your shoulders. Without moving your feet, press the bar overhead by extending your elbows.
6. Finally, carefully lower the bar back to the floor under control.

1. Assume a shoulder-width stance, with knees inside the arms.
2. While keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a mixed grip that is slightly wider than shoulder width. The bar should be close to the shins with the shoulders over or slightly ahead of the bar. This will be your starting position.
3. Extend the knees to raise the weight, keeping the angle of the back constant. Continue to lift the bar straight up, while keeping it close to your body.
4. As the bar passes the knee, extend at the ankles, knees, and hips forcefully similar to a jumping motion. As you do so, continue to guide to bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
5. At maximum elevation lean back and rest the bar on your torso. Switch your grip to a double overhand, and hitch the weight onto the front of the shoulders. Without moving your feet, press the bar overhead by extending the elbows.
6. Return the bar to the floor under control.

The Axle Clean and Press is an effective full-body exercise that works the muscles of the legs, core, and upper body. To warm up for this exercise

To incorporate the Axle Clean and Press into your workouts, you can follow these steps: 1. Warm up: Before starting any exercise, it's important to warm up your body. Spend a few minutes doing some light cardio, such as jogging or jumping jacks, to get your heart rate up and your muscles warmed up. 2. Set up: Assume a shoulder-width stance, with your knees inside your arms. Keep your back flat and bend at the knees and hips to grab the bar with your arms fully extended and a mixed grip that is slightly wider than shoulder width. The bar should be close to your shins, and your shoulders should be over or slightly ahead of the bar. This is your starting position. 3. Lift the bar: Extend your knees to raise the weight, while keeping the angle of your back constant. Lift the bar straight up, keeping it close to your body as you do so. 4. Jump motion: As the bar passes your knees, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. Use the momentum from this movement to pull the bar as high as possible, while guiding it with your hands and shrugging your shoulders. The bar should travel close to your body, and your elbows should be out. 5. Rest the bar: At maximum elevation, lean back and rest the bar on your torso. Switch your grip to a double overhand grip and hitch the weight onto the front of your shoulders. 6. Press