How to Teach the Power Clean PART 2

Flexion of the hand, as well as extension of the hand-these are the two most popular exercises that are designed to pump and strengthen the muscles of the forearms. The movements involve the muscles of the hands and the extensors of the fingers, which helps to strengthen the grip. Also, flexion and extension of the hand is a great way to improve performance in all basic exercises for athletes who have the strength of the forearms and grip is a limiting factor.

The benefits of exercise

These two exercises were used by athletes of the old school. They give a powerful load on the forearm and help strengthen the zone, which is considered a weak link for many athletes, especially beginners. Often, it is because of weak forearms that athletes can not correctly perform deadlifts, pull-ups and even bench presses. In addition to the practical aspect, forearm training has a pronounced aesthetic effect. This area is always visible and visible even in clothing with sleeves, so it is often an indicator for determining the fitness of an athlete.

The main advantages of the exercise:

Strengthening of the forearms and hands.
Strengthening the grip strength.
Increase the endurance of the hands, the ability to maintain peak tension longer.
Enlargement and thickening of the lower arms.
Increase results in basic exercises.

What muscles work

During the exercise, almost all the muscles in the wrists and forearms are involved. The main burden falls on:

Radial flexors of the wrist.
The long palmar muscle.
Surface flexors of the fingers.
Elbow flexors and wrist extensors.
Long flexor of the thumb.
Extensors of the little finger.
Short radial extensor.
Finger extensors.
Long and short radial extensors of the wrist.

Hand extension technique

The extension of the hand is always a more difficult and difficult exercise. It is rare that athletes can take the same weight in it as in the bends. This is due not only to the anatomy, but also to the load that the muscles receive during training and in everyday life. However, it is this movement that visually significantly thickens the muscles and makes the forearm more trained (with the hands lowered).


Sit on a bench or chair with your legs bent at a right angle. The forearms rest on the knees so that the hand is on the weight. The weight is held by a reverse grip (palms facing the floor).
Try to stretch your hands as much as possible, then lower them down so that you feel a pronounced stretch.
From the bottom point, repeat the movement.

Extension of the hands.

It is important that the brush works in the maximum amplitude, that is, after extension, it falls below the level of parallel with the floor. In this case, reverse bends will be more effective.

Hand flexing technique

Flexion is a movement antagonistic to extension with dumbbells or barbells. It uses mainly the flexor muscles. It is recommended to perform the exercise at a slow and controlled pace, this will increase its effectiveness.


Sit on the edge of a bench or chair, legs bent at right angles. Place your hands on your knees so that your hands hang in the air.
While in a sitting position, try to lean on your legs and round your back, this will help to relax the rest of the muscles and concentrate the tension on the target area.
Bend your hands as much as possible.
After a short pause at a slow pace, return the weight to the starting position, then lower the hands slightly below the level of parallel with the floor. This will create additional stretching and increase the efficiency of the movement.

Flexing the hands.

What is better to do with

In fact, it makes no difference to your muscles what you hold in your hands. All they respond to is the impact load, which determines the strength of the contractions. Therefore, the question of the best simulator will lie in the plane of convenience.

Basic options:

With a barbell – the most convenient and versatile option, allows you to load both hands at once. However, the downside is the lack of the ability to work each hand separately.
Dumbbells are a great choice for these exercises. It allows you to load the muscles of each arm separately, it is better to turn off other muscles from work and make the load really effective.
The lower block-has an important advantage – due to the tension of the cable, the weight pulls down even at the highest point. This will help to create an additional load on the muscles. This option also increases the effectiveness of the negative phase.

Also, on the lower block, you can work with different handles, making the movement both with both hands, and separately.
How to implement it in your training

These exercises are best done together to ensure an even load on the forearms and hands. However, almost always the progress in the flexion is ahead of the result in the extension. In such cases, it is always recommended to put forward the movement that has priority, that is, the lagging group.
Also a great option is to perform the movement alternately in a superset. For example, at the beginning there is a series of 12-15 bends, after which the same number of extensions is performed. Such a scheme has a pronounced advantage, since it “teaches” both sides of the forearms to perform the same amount of load without changing the weight of the load.
It is better to perform a series of flexions and extensions separately or at the end of arm training, when the rest of the muscles are quite tired. But do not do the movements in one session, where previously there were heavy basic exercises (for example, deadlift).

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