Barbell Clean And Press

Barbell Clean And Press Exercise Description

The barbell clean and press moves a bar from the floor to overhead in two phases: a clean to the front rack, then a strict overhead press. It emphasizes the shoulders and triceps during the press, while the clean recruits the hips, glutes, hamstrings, quadriceps, and upper back to accelerate and receive the bar. Core bracing and a neutral spine are maintained throughout to transmit force and control the bar path. The clean uses an explosive triple extension and quick pull-under to rack the bar on the fronts of the shoulders (not in the hands), elbows forward. After stabilizing in the front rack, the press drives the bar straight up to a locked-out position stacked over the midfoot with the ribs down and shoulder blades upwardly rotated.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Anterior
Assisting Muscles: Triceps Brachii - Lateral Head
Stabilizing Muscles: Latissimus Dorsi, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Upper Fibers
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Barbell
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Barbell Clean And Press Exercise

‘- Stand with feet hip-width, bar over midfoot. Hands just outside shoulders; consider a hook grip. Set lats, brace, and keep a neutral spine.
– Hinge to the bar, shins close. Flatten the back, eyes forward, elbows straight.
– Push the floor away. Keep the bar close as it passes the knees; pressure midfoot to heel.
– At mid-thigh, tall chest, re-bend slightly, then explode: extend hips, knees, and ankles and shrug.
– Pull under. Rotate elbows through fast and rack the bar on the front delts with neutral wrists; knees and hips softly flexed.
– Stand tall to finish the clean, feet flat, ribs down, glutes squeezed.
– Inhale and brace. Do not dip the knees for the press.
– Press the bar vertically, just in front of the face; move the head through as the bar passes.
– Lock out with elbows fully extended, bar over midfoot, and shoulders elevated/upwardly rotated.
– Lower to the rack with control, then to the floor by hinging; keep the bar close.
– Key reminders: vertical bar path, heels down during the pull, no lumbar arching in the press.

Barbell Clean And Press Tips

‘- Position the bar over your midfoot with feet hip-width and hands just outside your shoulders.
– Hinge to the bar with your shins close, back flat, eyes forward, and elbows straight.
– As you start the pull, push the floor away, keeping pressure through the midfoot to heel and your heels down.
– Keep the bar close to your body to maintain a vertical bar path during the pull.
– At mid-thigh, keep a tall chest, re-bend slightly, then explosively extend hips, knees, and ankles and shrug.
– Pull under quickly and rotate your elbows through to rack the bar on the fronts of the shoulders with neutral wrists.
– Receive the bar with soft knee and hip flexion, then stand tall with feet flat, ribs down, and glutes squeezed to finish the clean.
– Before pressing, inhale, brace, and avoid dipping the knees.
– Press the bar vertically just in front of your face, moving your head through as the bar passes.
– Finish the press with elbows fully locked out, bar over midfoot, shoulders elevated/upwardly rotated, ribs down, and no lumbar arching.
– Lower the bar to the rack with control, then hinge to bring it to the floor while keeping the bar close.

Barbell Clean And Press Beginner Introduction

The barbell clean and press is a powerful, full-body barbell movement that raises the weight from the floor to overhead through two linked phases. First, the bar travels from the ground up to rest across the front of the shoulders with a fast, athletic pull and a quick drop underneath. From that stable shoulder position, the lift continues into a strict overhead press, sending the bar upward along a mostly straight path until the arms are locked out and the weight sits in line with the middle of the foot.

This exercise brings together strength and coordination across many areas at once. The initial pull relies heavily on the hips, glutes, hamstrings, quads, and upper back to drive the bar upward and receive it securely. The press then shifts the emphasis to the shoulders and triceps, while a braced midsection and steady spine help channel force between the legs and upper body. Controlled movement of the ribcage and shoulder blades supports a stable finish with the bar overhead.