Wall Sit Water Bottle Clean and Press with Punch
Clean and press with punch for power
ShouldersAdvancedPowerClean And Press
At a glance
| Muscles worked | Primary: Shoulders and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Power · Clean And Press |
| Sets & reps | 3 sets × 20 each arm |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hold wall sit
- Step 2: Clean bottles to shoulders
- Step 3: Press overhead
- Step 4: Punch forward alternately
- Step 5: Repeat
Equipment
- Water bottles optional
Coaching tips
Benefits
Clean and press with punch for power
Common mistakes
Loss of wall contact
Make it harder
Faster punch
Make it easier
Clean and press only
Breathing
Exhale punching
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.