Clean and Press
Muscle Groups: Quads, Hamstrings, Glutes, Traps, Shoulders
Clean and Press focuses on Quads, Hamstrings, Glutes, Traps, Shoulders, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Clean and Press with proper form and technique.
- 1
Stand with your feet hip-width apart, toes pointing slightly out, with a barbell on the floor in front of you.
- 2
Hinge at your hips and bend your knees to grasp the barbell with an overhand grip, slightly wider than shoulder-width.
- 3
Lift the barbell off the floor by extending your hips and knees, keeping your back straight and the bar close to your body.
- 4
As the bar passes your knees, explosively extend your hips, knees, and ankles, shrugging your shoulders forcefully.
- 5
Pull the bar upwards, then quickly drop under it, rotating your elbows forward to catch the bar across the front of your shoulders in a partial squat.
- 6
Stand up fully from the squat, stabilizing the barbell in the front rack position with your elbows pointing forward.
- 7
Slightly bend your knees, then immediately drive through your heels, extending your legs powerfully to propel the bar upwards.
- 8
As the bar moves up, press it overhead until your arms are fully extended and the bar is directly above your head.
- 9
Control the barbell back down to the front rack position on your shoulders.
- 10
Lower the barbell from your shoulders back to the floor by reversing the clean motion, hinging at your hips and bending your knees.
Secondary Muscles
While Clean and Press primarily targets Quads, Hamstrings, Glutes, Traps, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Clean and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Clean and Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
