Clean and Press
Muscle Groups: Quads, Glutes
Clean and Press focuses on Quads, Glutes, with Shoulders, Triceps, Traps 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 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.
Secondary Muscles
While Clean and Press primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Traps . 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.
