Barbell Clean And Press

Muscles worked

Setup

1. Stand with feet hip-width apart, the barbell positioned over the mid-foot.
2. Hinge at the hips and grip the bar slightly wider than shoulder-width with an overhand grip.
3. Drop the hips, flatten the back, and pull the shoulder blades back to create tension in the hamstrings and lats.

How to do it

1. Explosively extend the hips, knees, and ankles while pulling the bar vertically, keeping it close to your shins and thighs.
2. Shrug the shoulders at the peak of the pull and quickly rotate the elbows under the bar to catch it on the front of the shoulders (front rack position).
3. Stand fully upright, then exhale as you press the bar directly overhead until the elbows are locked out and the head is 'through the window'.
4. Inhale as you lower the bar back to the shoulders, then return it to the floor with a controlled hinge and descent.

Form checklist

• Keep the bar path vertical and as close to the body as possible throughout the pull.
• Avoid rounding the lower back during the initial pull from the floor.
• Ensure the core is braced and ribs are tucked during the overhead press to prevent excessive arching.
• Keep the wrists strong and avoid letting them collapse backward during the catch and press.

Pro tips

• Focus on 'triple extension' of the ankles, knees, and hips to generate the momentum needed to move the bar without relying solely on arm strength.
• Think about 'punching' the ceiling during the press phase to maximize triceps and deltoid engagement at the top of the movement.

Make it harder

• Pause for 2 seconds at the front rack position to eliminate momentum before initiating the overhead press.
• Perform the movement from a 'hang' position (starting with the bar at knee height) to increase the demand on the posterior chain and explosive speed.

Frequently asked

What muscles does the barbell clean and press work?

The barbell clean and press primarily targets the deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps, and also works the abs, forearms, lats, obliques, and rotator cuff as secondary muscles.

What equipment do you need for the barbell clean and press?

The barbell clean and press uses barbell and weight plate.

Is the barbell clean and press good for beginners?

The barbell clean and press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Kettlebell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps