Barbell Clean and Press

A powerful full-body exercise, the Barbell Clean and Press combines a deadlift, clean, and overhead press to build explosive strength and muscle.

AdvancedShoulders Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Clean and Press

Compound

Barbell Standing Shoulders Press

Shoulders · Deltoid Anterior · Barbell

Advanced

Compound

Barbell Seated Overhead Press

Shoulders · Deltoid Anterior · Barbell

Intermediate

Compound

Kettlebell Arnold Press

Shoulders · Deltoid Anterior · Kettlebell

Intermediate

Compound

Dumbbell Arnold Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Description

A compound exercise that involves lifting a barbell from the floor to the shoulders, then from the shoulders to above the head.

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How to do Barbell Clean and Press

01
Setup
Stand with your feet hip-width apart, toes slightly pointed out, centered under a loaded barbell. Grip the bar slightly wider than shoulder-width with an overhand grip, ensuring your hands are outside your shins.
02
Setup
Lower your hips with a straight back, chest up, and shoulders directly over the bar or slightly in front. Ensure your shins are close to the bar and your gaze is fixed forward.
03
Initiate the clean by driving through your heels, extending your hips and knees to pull the bar off the floor smoothly. Keep the bar path as close to your body as possible.
04
As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension) to generate momentum, shrugging your shoulders and pulling the bar upward. Quickly drop into a quarter squat, rotating your elbows under the bar to catch it in the front rack position across your shoulders with elbows high.
05
From the front rack position, drive through your legs and powerfully press the barbell overhead until your arms are fully extended. Engage your core and keep your head slightly forward as the bar passes.
06
Control the barbell back down to the front rack position, then lower it to the floor with control, reversing the clean movement.

Tips

Focus on the triple extension (ankles, knees, hips) during the second pull of the clean to generate maximum explosive power for the lift.
Maintain a rigid, braced core throughout the entire movement, especially during the clean and overhead press, to protect your spine and transfer force efficiently.
Keep the barbell's path as vertical as possible during the clean by pulling it close to your body, minimizing horizontal displacement for greater efficiency.
Ensure you establish a stable front rack position with elbows high before initiating the overhead press, providing a strong base for the upward drive.

Common mistakes

Rounding the back during the clean can lead to injury; maintain a neutral spine by engaging your core and keeping your chest up throughout the pull.
Failing to achieve full hip and leg extension before pulling with the arms reduces power; ensure a powerful triple extension before shrugging and pulling the bar higher.
Lack of stability during the overhead press, often seen as an unstable torso or flaring elbows, can be fixed by actively bracing your core and pressing up and slightly back, locking out the elbows with a stable base.

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Questions

What muscles does Barbell Clean and Press work?

Barbell Clean and Press primarily targets Deltoid Anterior, Gluteus Maximus, Quadriceps.

Is Barbell Clean and Press good for beginners?

Barbell Clean and Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Clean and Press?

You need Barbell to perform Barbell Clean and Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Clean and Press?

Focus on the triple extension (ankles, knees, hips) during the second pull of the clean to generate maximum explosive power for the lift. Maintain a rigid, braced core throughout the entire movement, especially during the clean and overhead press, to protect your spine and transfer force efficiently. Keep the barbell's path as vertical as possible during the clean by pulling it close to your body, minimizing horizontal displacement for greater efficiency. Ensure you establish a stable front rack position with elbows high before initiating the overhead press, providing a strong base for the upward drive.

What are common mistakes when doing Barbell Clean and Press?

Rounding the back during the clean can lead to injury; maintain a neutral spine by engaging your core and keeping your chest up throughout the pull. Failing to achieve full hip and leg extension before pulling with the arms reduces power; ensure a powerful triple extension before shrugging and pulling the bar higher. Lack of stability during the overhead press, often seen as an unstable torso or flaring elbows, can be fixed by actively bracing your core and pressing up and slightly back, locking out the elbows with a stable base.