Barbell Clean and Press
Description
The barbell clean and press combines a power clean with a strict overhead press. You pull the bar from the floor to the front rack (clean), then strictly press it overhead. It was the original third Olympic lift before being removed from competition. It builds total-body strength and power.
Muscle Group
Equipment Required
Barbell Clean and Press Instructions
- Stand over a barbell with feet hip-width apart. Grip slightly wider than shoulder-width.
- Power clean the bar from the floor to the front rack position.
- Stand tall. Brace your core.
- Strictly press the bar overhead by extending your elbows. No leg drive.
- Lock out overhead with bar over your midfoot.
- Lower the bar back to the front rack, then to the floor.
- Reset and repeat. Use moderate weight.
- Aim for 5 to 8 reps per set.
Barbell Clean and Press Form & Visual
Barbell Clean and Press Benefits
- Combines clean with strict press
- Original third Olympic lift
- Builds total-body strength and power
- Time-efficient compound exercise
- Develops pulling and pressing simultaneously
- Excellent conditioning
Barbell Clean and Press Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Anterior deltoid
- Triceps brachii
- Trapezius
- Core (heavy stabilizer)
Barbell Clean and Press Variations & Alternatives
- Barbell Clean and Jerk
- Power Clean
- Barbell Military Press
- KB Clean and Jerk
- Dumbbell Clean and Press
