Clubbel Two Handed Front Clean

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The clubbel Two handed front clean workout primarily engages the Glutes and Lower Back.

The clubbel’s unique design allows for effective targeting of these muscles without overstressing secondary muscles.

Stand with your feet shoulder-width apart, holding a clubbel in each hand with an overhand grip.
Bend your knees slightly and hinge at your hips, keeping your back straight and your core engaged.
Lower the clubbels towards the ground, allowing them to swing between your legs.
As the clubbels reach the bottom of the swing, explosively extend your hips and knees, using the momentum to swing the clubbels up towards your chest.
As the clubbels reach chest height, quickly flip your wrists and catch the clubbels on the outside of your forearms, with your elbows pointing forward.

Start with a weight that challenges you but allows for proper form. Too heavy can strain your lower back and glutes.
Stand with feet shoulder-width apart, knees slightly bent, and core engaged. This stabilizes your body during the exercise.
Hold the clubbel with both hands, palms facing inward. Keep a firm grip to prevent it from slipping.
As you lift the clubbel, focus on squeezing your glutes and engaging your lower back muscles. This ensures proper activation.
Keep your elbows slightly bent and close to your body as you bring the clubbel up towards your chest. This maximizes the engagement of your glutes and lower back.
Exhale as you reach the top of the movement, fully contracting your glutes and lower back. Inhale as you lower the clubbel back down.
Perform the exercise in a controlled manner, avoiding any jerky movements. This helps maintain stability and reduces the risk of injury.