Barbell Clean and Press
Step by step
How to perform
- In a swift, controlled motion, pull the barbell up towards your shoulders, keeping it close to your body, and rotate your wrists under the bar as you do so, catching it on your front shoulders.
- Make sure your elbows are pointing forward and the barbell is resting on your collarbone or shoulders, this is the 'clean' part of the exercise.
- Now, prepare for the 'press' by slightly bending your knees and then pushing upwards with your legs while also pushing the barbell straight up over your head until your arms are fully extended.
- Lower the barbell back to your shoulders and then to the floor to complete one repetition, ensuring to maintain control and proper form throughout the movement.
Overview
About this exercise
The Barbell Clean and Press is a compound exercise that primarily targets the shoulders, but also works the entire body, enhancing overall strength, power, and coordination. This versatile workout is suitable for anyone looking to improve their functional fitness, from athletes to gym enthusiasts. People might opt for this exercise as it not only boosts muscle growth and endurance, but also improves posture and stability, offering a comprehensive workout in a single move.
Coaching cues
Form tips
Grip the barbell correctly to ensure stability and control. Your hands should be slightly wider than shoulder-width apart. A common mistake is gripping the bar too wide or too narrow, which can limit your control over the barbell and increase the risk of injury.
In the first phase, the 'clean', you should lift the barbell from the floor to your shoulders in one fluid motion. Bend your knees and hips to lower your body to the barbell, then extend your hips and knees in an explosive movement to lift the barbell. Avoid lifting with your back or arms alone, as this can strain these areas.
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