Arnold Schwarzenegger, the renowned fitness icon, has revolutionized the world of bodybuilding and continues to inspire millions with his dedication to weightlifting at the age of 75. In a recent interview, he revealed his choice for the best exercise of all time - the clean and press. This compound movement is not only a favorite of Schwarzenegger but also an efficient full-body exercise that targets multiple muscle groups. 
In this article, we will delve into the reasons behind Schwarzenegger's preference for the clean and press, how to perform it correctly, and its benefits. Let's get started!
Why Schwarzenegger Likes the Clean and Press?
Schwarzenegger's admiration for the clean and press stems from its all-encompassing nature. He describes it as the exercise that "covers everything," emphasizing its ability to work various muscle groups simultaneously. However, he is equally vocal about his disdain for abdominal twists, which he believes are harmful to the back and ineffective for spot reduction.
How to Perform the Clean and Press?
The clean and press is typically executed with a barbell and involves two movements - the clean and the press. In the clean phase, the barbell is lifted from the ground to a front rack position across the collar bones. The press phase follows, where the bar is pushed above the head, with arms extended and legs straight. This double movement compound lift requires proper form and technique, making it unsuitable for beginners.
Muscles Targeted and Benefits
One of the key reasons the clean and press stands out is its ability to engage multiple muscle groups simultaneously. It effectively targets the core, shoulders, glutes, hamstrings, and arms. Beyond muscle building, the exercise also enhances cardiovascular fitness and muscular endurance. Its full-body engagement makes it a time-efficient choice for those seeking a comprehensive workout.
Another Schwarzenegger Favorite - The Deadlift
Apart from the clean and press, Schwarzenegger also extols the virtues of the deadlift. Like the clean and press, the deadlift is a compound exercise that works various muscle groups, particularly the posterior chain. It involves lifting from a standing position without the use of equipment, further reinforcing its effectiveness in functional strength training.
The Clean and Press - Not for Beginners
While the clean and press offers impressive benefits, it is a complex and explosive movement that requires considerable skill and practice. As such, it may not be suitable for beginner weightlifters. If you are interested in incorporating the clean and press into your workout routine, it is essential to seek guidance from a qualified trainer to ensure proper execution and minimize the risk of injury.
Conclusion
Arnold Schwarzenegger's recommendation of the clean and press as the best exercise of all time highlights its efficacy in building strength and improving overall fitness. As a full-body compound movement, it targets multiple muscle groups simultaneously, making it a valuable addition to any weightlifter's repertoire. Remember, mastering the clean and press takes time and dedication, so approach it with caution and seek professional guidance.
Incorporating this exercise into your routine can lead to enhanced physical performance and a stronger, fitter you. Stay committed to your fitness journey and let the clean and press take you one step closer to your goals!
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