Barbell Clean and Press
The barbell clean and press is one of the best overall weightlifting exercises, encompassing multiple muscle groups.
Muscles Worked
The main muscles involved in the barbell clean and press are:
Other muscles worked are:
- Triceps
- Butt
- Back
- Hamstrings
- calves
Barbell Clean and press technique
- Wide stance
- Knees inside arms
- Overhand grip, slightly wider than shoulder width
- Squat down, feet flat on the floor
- Arms extended
- Back straight
- Bar close to shins
- Drive up with legs
- Keep bar close to body
- Head facing straight ahead
- Pull as high as possible
- Stay upright
- When bar reaches chest or shoulder height, rotate elbows under bar
- Push straight up, as in military press
- Lower bar slowly to thighs
- Squat down with arms extended, back straight
- Place weights on floor
- Breathe
Barbell Clean and Press Notes
- Perfect your technique with light weight.
- Barbell is lifted from floor to shoulders.
- Use the same body/back form for the initial lift and setting the weights back down.
- An alternative method is to squat under the bar at chest height, then drive up with the legs and arms into the press position.
- Remember to breathe. Whether you breathe in or out at a certain point is less important than making sure you are actually breathing during the exercise.
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