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The muscle clean is an Olympic weightlifting exercise that helps develop power and strength in the lower body. It involves lifting a bar and squatting to receive the bar on the front of the shoulders. This exercise is often used in complementary training for other sports. A similar exercise is the muscle-up, which is a complex bodyweight movement that requires upper body strength, total body coordination, and midline stability. This movement is commonly used in gymnastics and competitive fitness/CrossFit training. Both exercises can be performed with variations in starting position and equipment used, such as straps or hooks. When learning how to perform these exercises, it is important to consider factors such as safety, skill level, and specific goals for muscle building, fat loss, strength, and power.
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What You'll Learn
How to do a muscle clean
The muscle clean is an explosive movement that builds total-body strength and increases sports performance. It is a highly effective clean assistance exercise to work on bar path, turnover, and upper-body strength.
To perform a muscle clean, start with the bar over the knot on your shoelaces, ensuring it is not touching your shins. Position your feet at shoulder width, with toes pointing slightly outward, and your hands slightly wider than shoulder width. Drop your hips and push your chest up while maintaining a forward gaze. Keep the bar close to your body as you push away from the floor and shift your knees backward. As the bar passes your knees, shift your knees forward into a power position, keeping your torso upright.
Explosively jump straight up and shrug the bar with force. As the bar reaches your shoulder height, quickly rotate your elbows around the bar so that it smoothly lands on your shoulders. This is the turnover into the rack position. Throughout the movement, ensure your elbows continue to rise, and your knees remain extended without rebending.
A good muscle clean form involves hitting the same positions as a regular clean. This means keeping your shoulders over the bar, moving your knees out of the way to maintain a vertical bar path, and achieving triple extension. The main difference between a muscle clean and a power clean is that in a muscle clean, the legs do not rebend, so you don't pull under the bar. This makes muscle cleans more dependent on strength and less on technique and timing compared to power cleans.
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How to do a muscle-up
A muscle-up is an intermediate to advanced movement, so it is ideal to approach it after building a foundation of strength. Before attempting a muscle-up, you should be able to perform pull-ups, dips, push-ups, and handstand push-ups.
- Stand about one foot (30 cm) away from the bar, with your arms raised towards the bar at a 45-degree angle. This starting angle will make it easier to generate the momentum needed for the muscle-up.
- Jump up and grab the bar with a false grip, with your thumbs on top of the bar instead of circling around it. Practise this grip beforehand if you are unfamiliar with it.
- Swing on the bar to generate momentum. Avoid common mistakes such as pulling vertically or using too much swing, which will make it difficult to curl over the bar.
- As you swing forward, lift yourself up using your back and shoulder muscles, keeping your arms straight.
- Lift your hips to reach your hands, then drive your head and chest forward over the bar.
- With your chest over the bar, transition to the bottom of a dip position.
- Press your body upward, keeping your core tensed and your legs in front.
- Complete the dip and the muscle-up by pressing down on the bar with both hands, driving your body upwards and above the bar.
- Extend your arms fully, bringing your elbows above the bar. Adjust your grip if needed, switching back to a normal grip by wrapping your thumbs around the bar for stability.
Remember to always warm up with light cardio or resistance exercises before attempting muscle-ups to prevent injury. Focus on quality over quantity, especially when starting out, and avoid shortcuts like kipping or using bands, as these can lead to improper form and potential injury.
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How to clean mussels
Mussels are usually sold and cooked live, as they tend to spoil quickly after death. When buying mussels, ensure they are alive by checking that their shells are shiny, free of cracks or damage, and tightly shut. If you come across an open mussel, lightly tap it against the counter or squeeze its shell. If it closes and remains shut, it is still alive. If it opens again, discard it.
When storing mussels, do not keep them in water, as they will soak up too much water and die. Instead, place them in the refrigerator under a cool, damp kitchen towel. They should be cooked as soon as possible after buying them, and they should be cleaned just before cooking.
To clean mussels, start by rinsing them under cold running water to remove any debris or seaweed on their outer shells. Use a firm brush to scrub off any stubborn dirt, barnacles, or other attachments. If you are using farmed mussels, they are likely to be quite clean already, and this initial rinse should be sufficient. Wild mussels, on the other hand, may require more thorough scrubbing to remove any debris from the seabed or rock walls they grew on.
Some mussels may have a "beard" protruding near the hinge of the shell. This fibrous thread, also known as a byssal or byssus, is not harmful to eat but can be tough. To remove the beard, pinch it with your thumb and forefinger, then pull it downwards towards the hinged end of the shell.
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How to clean shellfish
Cleaning shellfish, such as clams and mussels, is an important step in preparing a delicious meal. Here is a step-by-step guide on how to clean shellfish:
Step 1: Purchasing and Storing
When purchasing shellfish, it is important to buy from a trusted fishmonger or grocery store. Look for shellfish that are super-fresh, as their health starts deteriorating once they are out of the water. Avoid frozen mussels, as they tend to have an unpleasant texture. If you have access to fresh cold seawater, this is the best medium for storing your shellfish. If not, place them in a bowl with crushed ice, covered with a clean, wet towel, and cook them within a day. Do not store shellfish in a sealed plastic bag, as they will suffocate. Instead, keep them in a bowl in the refrigerator and cook them the same night.
Step 2: Purging Sand and Debris
Before cooking, shellfish like clams and mussels should be purged of any sand or grit in their stomachs. To do this, place them in a bowl and cover them with cool saltwater, using clean seawater or a brine solution. Soak them for at least 15 to 30 minutes. You can also add cornmeal to the water, as shellfish will ingest it and expel the sand in their guts.
Step 3: Scrubbing and Rinsing
After purging, use a stiff brush to scrub the shells under cold running water. Remove any barnacles or caked-on mud with another shell or the brush. For mussels, you may also need to remove the beard, which is done by gently pulling and cutting it off. Rinse the shellfish in a colander with cold running water.
Step 4: Cooking
Cooking shellfish is a quick process. Steam or cook them in a pot with a lid, and after 5-10 minutes, check if the shells have opened. If most shells are open, you can remove them from the heat. Any shellfish that remain closed should be discarded, as they were likely dead before cooking.
By following these steps, you can ensure your shellfish are clean and safe to eat, allowing you to enjoy a delicious and elegant meal.
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How to clean a Dutch oven
A Dutch oven is a kitchen essential for cooking stews, curries, chilis, and braising meat. It is a worthwhile investment, but it requires regular maintenance to keep it in good condition. Here is a step-by-step guide on how to clean a Dutch oven:
Step 1: Wipe Down the Dutch Oven
Use a dry paper towel to wipe down the Dutch oven after each use. This will help remove any excess grease or food residue. You can also use a moist paper towel for sticky residue, but be sure to dry the oven thoroughly afterward.
Step 2: Soak the Dutch Oven
Allow the Dutch oven to cool down after cooking. Then, fill it with hot water, a few drops of dish soap, and two tablespoons of baking soda. Cover the oven and let the mixture sit for about 15 minutes. This will help loosen any stubborn food residue.
Step 3: Scrape and Scrub
Pour out the water and use a sponge, brush scrubber, or a plastic scrubber to remove any remaining residue. Avoid using steel wool or scouring pads, as they can damage the enamel coating. For stubborn stains, make a paste with baking soda and water and scrub it onto the pot. You can also use a wooden spoon or spatula to gently scrape off any baked-on food.
Step 4: Boil Water
Fill the Dutch oven with water, covering any burned-on food residue. Bring the water to a boil, then remove it from the heat and let it cool. The hot water will help loosen any remaining residue, making it easier to scrub off.
Step 5: Season the Dutch Oven (for cast iron ovens)
If you have a cast iron Dutch oven, it is important to season it regularly. To do this, coat the oven with cooking oil, both inside and out, and place it in the oven at 350 degrees Fahrenheit for half an hour. Reapply the oil, lower the temperature to 200 degrees Fahrenheit, and put it back in the oven for another hour. Leave it in the oven overnight, and in the morning, rub it with a final coat of oil.
By following these steps, you can keep your Dutch oven clean and well-maintained, ensuring that it lasts for decades.
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