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Barbell Clean and Press

Intermediate
Equipment
Shoulders
Shoulders
Glutes
Glutes
Hamstrings
Hamstrings
Lower back
Lower Back
Triceps
Triceps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell clean and press is a total-body compound exercise that builds explosive strength, power, and muscle mass. It combines two movements—the clean and the overhead press—making it a staple in functional training, Olympic lifting, and athletic development programs. This dynamic movement targets the legs, back, shoulders, and arms.

Key Benefits:

  • Develops full-body power and explosiveness
  • Improves coordination and neuromuscular efficiency
  • Strengthens posterior chain, shoulders, and triceps
  • Builds cardiovascular endurance due to its dynamic nature
  • Ideal for athletes and functional fitness enthusiasts
  1. Stand with your feet shoulder-width apart and the barbell positioned over the mid-foot.
  2. Bend down with a flat back and grasp the bar using an overhand grip.
  3. Lower your hips until your thighs are parallel to the ground—ensure your knees don’t track past your toes.
  4. Keep your gaze forward, core tight, and spine neutral.
  5. Explode upward through the legs and pull the bar to chest level in one fluid motion (clean).
  6. Once racked at the shoulders, press the bar overhead using your shoulders and triceps.
  7. Lower the bar under control to the chest and then back to the floor.
  8. Repeat for the desired number of repetitions.
  • Master form before increasing the weight—this movement is technical.
  • Never arch your lower back—keep the core engaged throughout.
  • If you're being pulled backward during the lift, reduce the weight.
  • Use bumper plates and a proper lifting platform if possible.

🧠 The clean and press is a powerhouse lift for full-body strength and athletic conditioning. Respect the technique and it will pay off big time in performance and muscle gains. 🚀

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