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I do something like this version of the dumbbell hang clean. Essentially: Stand up with the dumbbells at your sides or in front of you. Bend forward, maintaining the natural curve of the spine. This is also called a "flat back" or a natural back arch. Don't let the shoulders shrug forward and don't curl your back forward. When the dumbbells are just ...


Following programs could possibly be a good idea because it keeps you consistent and on schedule, but I personally don't do any of this. I would suggest you deadlift and squat as many times as possible given that you rest appropriately. Typically, give 24-48 hours of rest in between each workout. An example plan (again, set appropriately according to your ...


I have not tried out 5x5 training myself but it consists of two full body-workouts: Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift, You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days ...


I would recomend the SS program ( Starting Strength) as a beginner. http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs In this program you will do squats 2 x a week. and deadlifts 1 x a week. Do this untill your lifts begin to stall (around 6 months), then swtich to an intermediate workout program.

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