Clean the Super Band

The clean is a functional movement that allows one to lift a heavy object (or pull a high level of resistance) from below the hips to shoulder level. The clean is the preferred method of lifting when the load is heavier than what the arms (biceps) can curl.

The Super Band Clean is a simple yet devastating exercise. All you need is a looped heavy gauge resistance band and a lot of heart. When performed properly, and with at least 20 consecutive repetitions, you can expect to feel effects similar to that of sprinting 200 meters. Excellent technique is critical, unless you want to throw out your back. Needless to say, do not try this without technical supervision.

Dave (BJJ Blackbelt – Pan American Gold Medalist) is using a sport specific variation of the Super Band Clean. Starting from a semi-squat position, Dave clasps his hands together around the resistance band to form a wrestler’s body lock position. While extending his hips and exploding backwards, he throws his arms from belly to chest level, simulating a suplex.

Talk to Steve if you want to give this one a shot.