Clean and Press

Clean the barbell to your shoulders, then strict press it overhead without leg drive. Combines explosive pulling with strict overhead pressing strength.

Quick facts

Difficulty: Difficult
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: High
Hypertrophy: Medium
Calorie Burn: High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

quadsglutes (max)front shoulderstriceps

Secondary

hamstringsupper trapslower backabs

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1The Clean
- Set up with feet hip-width apart and hook grip on the bar.
- Pull the bar from the floor, keeping it close to your body.
- Explosively extend hips, knees, and ankles once the bar passes the knees.
- Pull yourself under the bar and catch it on your front delts in a front squat.
- Stand up to full extension with the bar in the front rack.
Step 2The Press
- Take a breath and brace your core hard.
- Without using any leg drive, press the bar straight overhead.
- Keep your ribs down and avoid excessive back arch.
- Lock out both arms fully with the bar over the crown of your head.
- The bar should travel in a straight line, moving your head out of the way as it passes your face.
Step 3Recovery
- Lower the bar under control back to the front rack position.
- Lower from the front rack to the floor, either in one motion or two.
- Reset your stance and grip before the next rep.