Axle Clean And Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Axle Clean and Press is a heavy-duty strength and conditioning lift combining a full-body pull and press using a thick-handled barbell (axle). The clean portion activates the posterior chain, including glutes and upper back, while the press targets shoulders and triceps. The thicker bar challenges grip strength significantly, making this a popular strongman training tool. It’s highly effective for building explosive power, full-body coordination, and pressing endurance.
How to Perform
Stand with feet shoulder-width apart and grip the axle bar with both hands (overhand).
Perform a clean by extending through the hips and pulling the bar to your shoulders.
Catch the bar in the front rack position with elbows up.
Brace your core and press the bar overhead until arms lock out.
Lower back to shoulders, then to the ground if resetting.
Repeat for reps or time depending on training goals.
★ 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
Keep the bar close to your body during the clean.
Use leg drive and full hip extension in the clean phase.
Keep elbows high in the rack position for a strong press.
Engage your core during the press to avoid hyperextension.
Train grip separately to handle the thick bar better.
How Not to Perform
Don’t let the bar drift forward during the clean or press.
Avoid pressing with bent wrists—maintain a firm grip.
Don’t skip the clean technique—poor form increases injury risk.
Avoid arching your back—brace hard during overhead lift.
Don’t rush between clean and press—reset if needed.
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.
