Barbell Clean And Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Barbell Clean and Press is a compound exercise that primarily targets the quads while engaging the glutes, hamstrings, lower back, and triceps as secondary muscles. It involves lifting a barbell from the floor to the shoulders in a clean motion, followed by pressing it overhead. This movement requires coordination, strength, and stability, emphasizing explosive power during the clean and controlled strength during the press. Proper form ensures effective muscle activation, reduces the risk of injury, and enhances overall functional strength.
How to Perform
Stand with your feet about shoulder-width apart and place a barbell on the floor directly in front of you. Ensure the bar is aligned over the middle of your feet, roughly halfway between your toes and heels.
Bend at the hips and knees to grip the bar with an overhand hold. Lower your hips until your thighs are nearly parallel to the ground, keeping your knees aligned and preventing them from extending past your toes. Maintain a neutral spine with your chest up and eyes looking forward, avoiding any excessive arch in the lower back.
Initiate the lift by driving forcefully through your legs, extending your hips and knees while pulling the bar upward toward your chest in a smooth, explosive motion.
Once the bar reaches chest height, press it overhead by fully engaging your shoulders and triceps, keeping your core tight to stabilize the movement.
Lower the bar under control back to your chest, pause briefly, and then return it safely to the floor, maintaining proper form throughout.
Repeat the sequence for the number of repetitions you intend to perform, focusing on fluid motion, controlled lifting, and full-body engagement.
Emphasize breathing by exhaling during the press and inhaling during the lowering phase, and ensure your core remains tight to protect the spine and maximize power transfer.
Optional: Slightly adjust your stance or grip width to match your body mechanics for comfort and optimal muscle activation, especially in the quads, glutes, and hamstrings.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Prioritize proper technique to reduce the risk of injury; master the movement without heavy weight first.
Keep your lower back neutral at all times—any excessive arching can lead to strain or injury.
Reduce the load if you feel your body tipping backward or losing control during the clean and press.
How Not to Perform
Do not round or arch your back at any point; this shifts stress away from the quads and risks injury.
Avoid letting your knees collapse inward or extend past your toes when bending; this reduces quad activation and stresses the joints.
Do not use momentum from your arms to lift the bar; the power should come primarily from your legs and hips.
Avoid jerky or uncontrolled movements; explosive yet smooth motion ensures proper muscle engagement.
Do not lift a weight that is too heavy, causing you to compromise form or lean backward.
Avoid letting the bar drift too far from your body; it should stay close to maximize efficiency and target the quads.
Do not lock your elbows abruptly at the top of the press; controlled extension engages shoulders and triceps safely.
Avoid shallow or incomplete squats; fully bending the knees ensures the quads are properly worked.
Do not hold your breath; coordinate breathing to maintain core stability and prevent unnecessary strain.
Avoid rushing through repetitions; slow, controlled execution preserves energy and focuses effort on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
