Clean and Press
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Shoulders, Triceps, Traps
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, with a barbell on the floor in front of you.
- 2 Squat down and grasp the barbell with an overhand grip, hands slightly wider than your shoulders.
- 3 Explosively extend your hips and knees, pulling the barbell upwards and shrugging your shoulders to bring the bar to your chest, catching it in a front rack position with elbows high.
- 4 From the front rack, slightly bend your knees, then powerfully drive upwards with your legs as you press the barbell overhead until your arms are fully extended.
- 5 Lower the barbell in a controlled manner back to the front rack position at your shoulders.
- 6 Return the barbell to the floor by reversing the clean motion, lowering it in a controlled manner back to the starting position.
