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Finally made it into the 225 bench club. The power rack helped me get there. If anyone wants some tips on breaking a bench plateau, just ask.
My favorite move right now is the power clean. This vid shows the movement, except I don't use those gay crossfit plates because I don't believe in dropping the weight. I drop it to my hips, then deadlift back down. I usually work out with 185 on this movement.
If you really want to improve your explosiveness and get those yokes to start popping out -- then power or hang cleans is the exercise you should work into your routine. I think it's just been great all around for my physique and I use it as my warm up for bench press days.
here's the hang power clean. Don't get the idea this girl is doing 135...those plates are probably 25's...but her form is perfect. The real trick is to catch the bar on a shelf made out of your delts and collarbone area, and get the elbows pointed directly forward. You kind of explode upward and get yourself under the bar, rather than lifting it with your arm strength.
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