Barbell Single-Arm Clean & Twisted Press

Barbell One-Arm Twisted Clean and Press

Positioning

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Place the barbell on the floor in front of you, a few inches away.
- Bend at your hips and knees to lower your body down to the barbell.

2. Grip:
- With one hand, grasp the barbell slightly wider than shoulder-width.

Movement Instructions

1. Lift the Barbell:
- Straighten your legs and lift the barbell off the ground by extending your hips and knees.
- At the same time, pull the barbell towards your chest, keeping your elbow close to your body.
- Ensure your back is straight and your core is engaged.

2. Twist and Clean:
- As the barbell arrives at your chest, twist your torso towards the side of the arm you are using.
- Bring the barbell to your shoulder by rotating your wrist and aligning the bar with the shoulder.

3. Press the Barbell:
- From the shoulder position, press the barbell upwards until your arm is fully extended above your head.
- Keep your core engaged and your legs stable throughout the movement.

4. Lower the Barbell:
- Carefully lower the barbell back to your shoulder, then back down to your chest, and then to the ground.
- Maintain control of the barbell and avoid dropping it.

5. Repeat:
- Perform the desired number of repetitions with one arm.
- Switch arms and repeat the same process.

Tips for Beginners

- Start with a lighter barbell to focus on form and technique.
- Ensure you maintain a neutral spine throughout the lift.
- Engage your core to help maintain stability.
- Avoid letting your knees extend beyond your toes when lifting.