Clean Press

How to Perform the Clean Press

1. Stand with feet hip-width apart and the barbell on the floor over your midfoot. Grip the bar just outside your knees.
2. Set your back flat, chest up, and arms straight. Brace your core and take a deep breath.
3. Initiate the clean by driving hard through your legs and extending your hips explosively.
4. As the bar passes your waist, shrug and pull your elbows high, then rotate them under to catch the bar on your front delts.
5. Stand fully upright with the bar in a front rack position, elbows up, and core braced.
6. From the front rack, press the bar overhead by driving it straight up past your face. Push your head through to lock out.
7. Lower the bar back to the front rack, then to the floor by reversing the clean.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Develops total body power, strength, and coordination in a single exercise
• ✓Builds explosive hip extension that transfers to sprinting, jumping, and athletics
• ✓Trains the shoulders, legs, and back in one efficient compound movement
• ✓Elevates heart rate and improves conditioning due to the large number of muscles involved

Pro Tips

• ●Learn the power clean and the overhead press separately before combining them.
• ●Start with lighter weight and focus on the transition from clean to press.
• ●Use bumper plates so you can safely drop the bar if you miss a rep.

Recommended Sets & Reps