Barbell clean and press

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae, Triceps Brachii, Trapezius

How to do it

1. Start in a squatted position with your feet shoulder-width apart, holding a barbell with an overhand grip. The barbell should be on the floor in front of you.
2. Explosively lift the barbell by extending your hips and knees, shrugging your shoulders, and rotating your wrists so the bar rests on your shoulders with your elbows pointing forward (clean position).
3. From the clean position, engage your core and press the barbell overhead by extending your arms fully. Keep the bar slightly behind your head at the top of the movement.
4. Slowly lower the barbell back to your shoulders with control, then return the barbell to the floor by reversing the clean movement. Repeat for the desired number of repetitions.

Form tips

• Focus on leg drive during the clean to generate power from your lower body.
• Keep your grip firm but not too tight to allow smooth wrist rotation during the clean.
• Exhale powerfully as you press the bar overhead to stabilize your core.