Your Best Exercise Overall for a Quick Way to Build Muscles

Best Exercise for a Quick Way to Build Muscles

What is the best exercise overall for a quick way to build muscles? The clean and jerk.

This one exercise incorporates multiple moves that work nearly every muscle in the body. And when doing this exercising utilizing proper technique, you will get the maximum effectiveness of the move in building the muscle.

Watch this Video for proper execution of this move:




Here is the written description of the clean and jerk exercise:

1. Stand in front of the bar with your feet shoulder-width apart and bend down to grasp the bar with an overhand grip.

2. As you bend down, keep your back slightly arched by keeping your shoulders back and your chest out.

3. Bend down until your thighs are about parallel to the floor, keep your feet flat and take a deep breath (position A).

4. With your arms fully extended, elbows pointing out, shoulders over the bar and shins close to the bar, begin to pull by extending your knees and hips and raising your upper body (position B).

5. Keep the bar close to your body, look straight ahead and maintain the arch in your back.

6. As the bar reaches a point just above your knees, thrust your hips forward, start shrugging your shoulders and raise your heels powerfully off the floor (position C).

7. Keep shrugging your shoulders as high as possible, pulling the bar up to neck height (position D).

8. As you reach neck height and rotate your arms under the bar, bend your knees to catch the bar, keeping your upper body erect and your back slightly arched (position E).

9. Come to an upright position, take another deep breath and bend your knees. As you explode upward, locking out your knees, you'll also raise your heels off the floor in a powerful drive of the bar overhead (positions F and G).

10. Exhale as you lock out (position H).

11. Once you lock your arms out, lower the bar to your chest and then to the ground. Repeat.

Written steps provided by http://findarticles.com/p/articles/mi_m1608/is_3_16/ai_54037011/pg_2/?tag=content;col1

More great exercise tips to advance you muscle building efforts can be found at ==> quick-ways-to-build-muscles.

Have fun with it but remember safety first by using proper form.

To your muscle building success,

Tracy Haynes
www.quick-ways-to-build-muscles.info