Barbell Clean and Press
Overview
- Target Muscle Groups:
- Shoulders, upper legs, glutes, calves, core, chest, back.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.
General Information
Barbell Clean and Press is a compound exercise that primarily targets the shoulders and also engages the quads, hamstrings, glutes, traps, rhomboids, chest, and triceps. It is an advanced-level movement that blends a powerful lower-body clean with a strong overhead press for full-body strength and athleticism.
This lift develops explosive power, coordination, and overhead strength when performed with crisp mechanics and appropriate loading. The clean brings the bar to the rack position efficiently, while the press finishes the rep with vertical force and control.
Use it as a primary strength movement in low-to-moderate rep ranges, focusing on consistent bar path and stable trunk position. If technique degrades, reduce load or shift to hang variations to simplify setup while maintaining intent.
Athletes benefit from the timing and full-body linkage, while physique-focused lifters can use it sparingly to build pressing capacity and shoulder stability. A thorough warm-up and incremental progressions are essential.
Instructions
- Set feet about hip-width with the bar over midfoot, brace the trunk, and take a balanced grip just outside shoulders with lats engaged and chest tall.
- Initiate the clean by pushing through the floor, keeping the bar close as you extend the knees and hips, then pull under to receive the bar on the shoulders (rack) with elbows forward and tight core.
- Stand tall from the rack position, set the ribs down, squeeze glutes, and establish a stable base with the bar resting across the front delts and upper chest, wrists neutral and forearms vertical-ish.
- Press the bar overhead in a straight line while keeping the chin tucked back and the torso braced; do not overarch the lower back to clear the face or finish the press.
- Lock out with biceps near ears and ribs stacked. Lower the bar under control to the rack, resetting posture and breath before the next rep or returning to the floor if needed.
- If performing multiple reps from the floor, re-establish midfoot balance and tight lats before each pull to keep the bar path consistent and close to the body.
Common Mistakes
Injuries
Barbell Clean and Press is a high risk exercise when performed with proper technique.
Common strain points include the lower back, wrists, and shoulders when bar path drifts or timing breaks down. Prioritize tight bracing, vertical travel, and appropriate loads that allow crisp turnover and stable overhead position.
If form deteriorates, stop the set and reduce complexity (e.g., use a hang clean or strict press). Progress gradually, and avoid grinding reps that force excessive layback or unstable catches in the rack position.
Alternative Exercises
Frequently Asked Questions
- Q: How is this different from the clean and jerk?
The press is a strict or near-strict overhead drive without a re-dip under the bar, while the jerk uses a powerful leg drive and drop under to fix the bar overhead.
- Q: What rep range should I use?
Use low-to-moderate reps (1-5) for strength and technical quality. For practice, multiple singles with short rests keep bar speed and positioning consistent.
- Q: Do I need a belt or wrist wraps?
They are optional. A belt can help with bracing on heavier cleans, and wrist wraps may improve comfort in the rack and overhead positions if mobility is limited.
- Q: Can I perform it from the hang instead of the floor?
Yes. Hang variations simplify the first pull and can help you focus on timing and turnover while still training the press strongly overhead.
Overview
- Target Muscle Groups:
- Shoulders, upper legs, glutes, calves, core, chest, back.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.