PAGE B2 – February 2009 – The Ottawa Construction News
SPOR
FITNESS FOUNDA
TS
TIONS
Exercise: Single arm clean
and press
Level: Advanced
Primary muscles worked:
Shoulders/quads/forearms
Type of exercise: anaero-
bic/with aerobic component
Benefits: Compound exercise (benefiting more than one
muscle group). Ususally used in sports specific training to
increase power, speed and endurance. This is a simliar ex-
ercise used in the sport of weightlifting that you see per-
formed in the olympics with an “olympic bar.”
Steps: From the floor start with the dumbell in the center
of the body and feet more than shoulder-width apart. With
the arm straight, hold the dumbell and start lifting from your
legs first then with a quicker motion bring the dumbell to
the collar bone area, bend knees slightly to increase power
of the motion, then press the dumbell above the head, lock-
ing out at the top. Slowly lower the dumbell to the begin-
ning stages of the exercise and repeat.
Safety: If you are looking to spend less time in the gym
but still get the results you want this is an exercise you want
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to implement into your weekly program. It is a great exer-
cise to not only increase your heart rate but also to build
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strength. These are two key components that will result in
weight loss. Remember to “safely align your spine, secure
your core” ...so arch your lower back and lift from your
legs. Your lower back will get used in this exercise at about
the mid range, not overly used (hyperextensions) but
enough that you will feel it. If you have lower back issues
or have had problems with your discs in the past I wouldn’t
suggest this as an exercise for you in the beginning to mid
stages of your program. Increase your core strength, both
tranverse abdominals, and get that aesthetic look called a
“sixpack” by doing isometric exercises, and movements
such as bikes, or leg raises then give it a shot.
Healthy Tip: Exercise is a great outlet for energy well
spent. It creates an excellent atmosphere for your mind,
body, and for what we need most these days, soul. There
are many things we could change in the run of a day, many
of them out of our control. But changing your fitness level
I believe could leave a huge impression on each of our lives.
So start by being consistant with exercise, and it will un-
doubtedly lead to others doing the same. Stay healthy.
Trevor Daniel Ryan is a CFP Pro Trainer with more than
15 years experience in health and fitness. He’s won the Jun-
ior World Championships in Natural Bodybuilding and is
the youngest person ever to turn professional within the
FAME/WNSO organization. He has appeared in over a 100
well-known fitness magazines.
Trevor is also the owner of Boss Fitness Studios, a pri-
vate personal training studio located in downtown Ottawa
(bossfitnessstudios.com).
Call today for a free consultation 613 558 1112
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If you have any community sporting events or outstanding athletes you’d like to see recognized in our paper, contact our Sports Editor, Johnathan Monk at
jmonk@cnrgp.com, or call 613-224-3460.
If you have any questions on fitness or nutrition for our new Fitness Foundations monthly columnist, Trevor Ryan, we will be happy to pass on your query for you.
Each month, we will select one question to feature in the column, along with Trevor’s answer and advice.
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