Clubbel One Hand Outside Clean

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The clubbel one hand outside clean workout is designed to target the obliques, hamstrings, and glutes.

By using the clubbel, the workout engages these muscles to improve strength, stability, and overall performance.

While the clubbel also activates auxiliary muscles, its primary focus is on the obliques, hamstrings, and glutes.

With precise movements and proper form, this workout effectively targets and strengthens these specific muscle groups.

Stand with your feet shoulder-width apart, holding the clubbel in your right hand with an overhand grip.
Extend your right arm straight down, allowing the clubbel to hang at your side.
Engage your core and maintain a neutral spine as you lift the clubbel up and across your body, moving it towards your left shoulder.
Rotate your wrist and forearm to allow the clubbel to flip over your hand, so that the palm is facing up.
Continue the movement, bringing the clubbel up and over your left shoulder, keeping your arm straight and your shoulder engaged.
Reverse the motion, bringing the clubbel back down and across your body, flipping it back to the original position with the palm facing down.
Return the clubbel to the starting position by lowering it back down to your side, maintaining control and stability throughout the movement.

Start by standing with your feet shoulder-width apart, knees slightly bent, and clubbel held firmly in one hand, with your arm extended down by your side. This exercise is all about engaging your core and lower body, so make sure to keep your abs tight and your glutes activated throughout the movement.
As you begin the exercise, imagine a string attached to the top of your head, pulling you up towards the ceiling, ensuring proper alignment and posture. This will help you maintain a strong and stable position as you perform the One hand outside clean.
With a controlled motion, swing the clubbel up and across your body, keeping your arm close to your torso and your core engaged. Feel the power and engagement in your obliques as they work to stabilize your body during the movement.
As the clubbel reaches the top of the movement, allow it to rotate slightly in your hand, so that the end of the clubbel is facing away from your body. This rotation will help activate your hamstrings and glutes as they work to control the momentum of the clubbel.
Lower the clubbel back down to the starting position with control, focusing on engaging your core and lower body muscles throughout the entire movement. Remember, quality over quantity is key, so focus on performing each repetition with proper form and control to maximize the benefits of this exercise.