Clean And Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Clean and Press is a dynamic, full-body compound lift that develops explosive strength, coordination, and overhead pressing power. It combines two movements: the clean, where the barbell is explosively lifted from the floor to the front rack position, and the press, in which the bar is driven overhead using shoulder and arm strength. This lift primarily targets the shoulders, especially during the pressing phase, while also engaging the quads, glutes, traps, and upper back during the initial clean and transition phases. It's a staple in strength and conditioning programs to build total-body power, functional fitness, and muscular endurance.
How to Perform
Start Position: Stand with feet hip-width apart and grip the barbell just outside your knees using a double overhand or hook grip. Keep your chest up, back flat, and shoulders slightly ahead of the bar.
First Pull (Clean Phase): Begin the lift by extending through your knees and hips, keeping the bar close to your body and your back in a strong, flat position.
Second Pull: As the bar rises past the knees, explosively extend your hips, shrug your shoulders, and pull yourself under the bar while flipping your elbows forward.
Catch: Receive the bar in a front rack position across your shoulders with your elbows pointing forward. Stabilize and stand fully upright.
Prepare for the Press: Adjust your stance, engage your core, and ensure the bar is settled on your shoulders. Take a breath and brace.
Overhead Press: Press the bar overhead by driving through your shoulders and triceps. Avoid excessive leaning or flaring of the elbows.
Lockout: Fully extend the arms with the bar overhead and aligned over the midfoot. Your head should pass slightly through your arms.
Lower the Bar: Bring the bar back down to the front rack position and either drop or lower it to the floor depending on your setup.
Breathing: Inhale before the clean and again before the press; exhale after completing each movement.
★ 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 both the clean and press phases.
Use your legs and hips for power in the clean — not just your arms.
Brace your core throughout to protect your spine and improve force transfer.
Keep your elbows high during the catch phase to avoid crashing the bar.
Use a controlled and explosive press without leaning too far back.
Don’t pause too long between clean and press; use momentum efficiently.
Maintain a balanced stance — feet shoulder-width apart with even pressure.
Warm up your shoulders, wrists, and hips to ensure good mobility.
Focus on bar path — it should travel in a straight line, not an arc.
Start with moderate weight to master coordination before loading heavy.
How Not to Perform
Don’t yank the bar off the floor — use controlled leg drive to initiate the lift.
Don’t rely on your arms alone during the clean — use hip extension and triple extension.
Avoid letting the bar crash onto your shoulders — catch it softly with bent knees and high elbows.
Don’t lean back excessively during the press — keep a strong, stacked posture.
Don’t press with flared elbows — keep elbows slightly forward to protect shoulder joints.
Don’t press the bar too far forward or behind your head — aim for straight overhead lockout.
Avoid locking your knees too early — maintain knee flexion through the clean and into the press.
Don’t neglect your breathing — holding your breath through both phases can increase fatigue.
Don’t use too heavy a weight too soon — rushing progression leads to poor form.
Avoid inconsistent foot positioning — your stance should remain solid throughout the movement.
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.
