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Clean Press Video Tutorial

Gym Modified Variation Functional Training

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Clean Press
Clean Press

Exercise Synopsis

Target Muscle Group

Shoulders

Secondary Targets

Execution

Compound

Force Type

Push

Required Equipment

Barbell

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Clean Press is a dynamic compound exercise primarily targeting the shoulders, while also engaging secondary muscle groups including the glutes, hamstrings, lower back, and triceps. This exercise, performed with a barbell, involves lifting the weight from the floor to the shoulders in one fluid motion, utilizing a combination of strength, power, and coordination. It not only strengthens the deltoids but also enhances overall athleticism and functional strength by incorporating multiple muscle groups in a coordinated movement pattern.

How to Perform

  1. To initiate the clean and press, position a barbell on the ground in front of you, maintaining a stance with your shoulders approximately shoulder-width apart.

  2. Load the barbell with an appropriate weight, ensuring it's centered over the midpoint between your toes and heels.

  3. Descend by bending your knees and reaching down to grip the barbell firmly with an overhand grip.

  4. Lower your hips until your thighs are parallel to the ground, ensuring your knees don't extend beyond your toes, and maintain a straight back without arching your lower back.

  5. With your gaze fixed straight ahead, commence the exercise.

  6. Engage your lower body by explosively extending your legs, swiftly lifting the weight to chest level in a single fluid motion.

  7. Transition seamlessly into the pressing phase by driving the weight directly overhead, utilizing your shoulders and triceps for the movement.

  8. With controlled precision, lower the weight back down to chest level and subsequently return it to the floor using the same technique.

  9. Repeat the sequence for the desired number of repetitions, ensuring each movement is executed with proper form and control.

  10. Throughout the exercise, focus on maintaining stability and control, especially during transitions between lifting and pressing phases, to maximize effectiveness and minimize the risk of injury. Additionally, remember to engage your core muscles for added stability and support throughout the entire movement pattern.

Tips

  1. Prioritize correct form to prevent potential injuries associated with this exercise. Dedicate time to perfecting your technique before increasing the weight.

  2. Ensure that you maintain a neutral spine throughout the entire movement. Avoid any arching in the lower back as it significantly heightens the risk of injury.

  3. If you notice that the weight is pulling you backward excessively during the clean and press, consider reducing the load to maintain proper form and prevent strain on your lower back.

How Not to Perform

  1. Avoid using excessive momentum or swinging the barbell during the clean phase of the exercise. This can detract from the targeted muscle engagement and increase the risk of injury.

  2. Refrain from allowing the elbows to flare out to the sides during the pressing phase. Keep them tucked in close to the body to maximize shoulder and triceps activation.

  3. Do not hyperextend the lower back at any point during the movement. Maintain a neutral spine to protect the lower back from strain and ensure proper muscle recruitment in the shoulders and other targeted areas.

  4. Avoid using too much weight that compromises your form. Focus on lifting with control and precision rather than sheer strength, to effectively engage the intended muscle groups and reduce the risk of injury.

  5. Do not neglect proper breathing techniques. Remember to inhale during the lowering phase and exhale during the exertion phase to optimize oxygen flow and energy utilization, enhancing overall performance and minimizing fatigue.

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.

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