This exercise is important and necessary for athletes of all levels and is perfectly used both in the preparation and competition periods. There are several variations: with a heel lift, a full foot and a small disc under the toes.This specificity depends on the purpose for which this exercise is performed: the development of force or the development of technique of dip and push. With the detachment of heels, the athlete is able to make great effortin the phase of push and perform the exercise with heavy weight; when working from a full foot, the muscles of the arms are more loaded and, with this option, therefore, work on the upper limbs is more qualitative; when placingsmall discs under the toes, the quality and stability of the vertical movement in the squat and push is worked out if the athlete has similar technical mistakes.

CLEAN CYCLE (5 weeks)