Clean and Press
The clean and press is a complete compound movement combining an explosive pull and overhead press.
Updated
Clean and Press
The clean and press is a complete compound movement combining an explosive pull and overhead press.
Muscles Involved
- Quads and glutes : pulling phase from floor
- Traps and deltoids : clean phase
- Shoulders and triceps : press phase
- Core : stabilizes entire movement
- Posterior chain : initial pull
Step-by-Step Instructions
Step 1 — Start
Bar on floor, shoulder-width grip. Straight back, hips low.
Step 2 — Pull
Pull the bar explosively extending hips and knees.
Step 3 — Clean
Receive the bar on the deltoids (rack position) by bending the knees.
Step 4 — Press
From rack position, push the bar overhead to full arm extension.
Sets and Reps
5 sets of 3-5 reps. Rest 2-3 minutes.
Common Mistakes
- Pulling with arms : power comes from legs and hips
- Rounded back : flat back mandatory
- Bar away from body : keep it close throughout
- No hip extension : hip drive is essential
Safety Tips
Learn each phase separately with a coach. Start with a broomstick. Wrists need good mobility for the rack position.
Variations
- Clean and jerk : with a jerk instead of press
- Hang clean and press : starting from hips
- Kettlebell clean and press : unilateral
Who Is This Exercise For?
Intermediate to advanced. Requires rigorous technical learning.