Clean and Press
Clean and Press is a power and strength – barbell clean and press exercise involving Gluteus maximus, Quadriceps, Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Deltoid
- Secondary muscles
- Hamstrings, Trapezius, Triceps brachii, Erector spinae
- Exercise type
- Power and strength – barbell clean and press
Exercise technique
- Initial position
Place the bar close to your shins; bend your hips and knees and take an overhand grip slightly wider than your shoulders.
- First pull
Extend your knees while maintaining your back angle and raise the bar close to your legs.
- Generate power
Once the bar passes your knees, powerfully extend your hips, knees and ankles.
- Move under
As the bar rises, rotate your elbows under it and soften your knees to catch the load on your front shoulders.
- Stand tall
Balance the clean catch, stand upright and reset your breathing.
- Press
Keep your torso stable and press the bar past the front of your face to overhead.
- Return
Lower the bar first to your front shoulders, then with control to the starting position.
Key technique points
- Keep the bar close to your torso.
- Maintain your back angle in the first pull.
- Generate power through your legs and hips.
- Rotate your elbows under the bar in the rack.
- Establish balance before pressing.
- Control each lowering phase separately.
Common mistakes
Swinging the bar forward
Do not move the load away from your legs during the first pull; reduce the wide arc that makes catching harder.
Pulling early with the arms
Do not bend your elbows to lift the bar before hip extension; start the power sequence with your legs.
Catching with low elbows
Do not drop the bar into your hands and hang it from your wrists; rotate your elbows under it to establish front-shoulder support.
Pressing before settling the catch
Do not throw the bar overhead before standing and balancing; transition from clean to press with control.
Driving from the lower back
Do not lift your ribs and lean back during the press; maintain abdominal and glute tension.
Dropping in one movement
Do not release the overhead bar straight to the floor; return to the rack first, then lower with control.
Frequently asked questions
Clean and Press: why is “Swinging the bar forward” a mistake?
Do not move the load away from your legs during the first pull; reduce the wide arc that makes catching harder.
Clean and Press: why is “Pulling early with the arms” a mistake?
Do not bend your elbows to lift the bar before hip extension; start the power sequence with your legs.
Clean and Press: why is “Catching with low elbows” a mistake?
Do not drop the bar into your hands and hang it from your wrists; rotate your elbows under it to establish front-shoulder support.
Clean and Press: why is “Pressing before settling the catch” a mistake?
Do not throw the bar overhead before standing and balancing; transition from clean to press with control.
Clean and Press: why is “Driving from the lower back” a mistake?
Do not lift your ribs and lean back during the press; maintain abdominal and glute tension.
Clean and Press: why is “Dropping in one movement” a mistake?
Do not release the overhead bar straight to the floor; return to the rack first, then lower with control.
What should I focus on when doing Clean and Press?
Keep the bar close to your torso. Maintain your back angle in the first pull. Generate power through your legs and hips. Rotate your elbows under the bar in the rack. Establish balance before pressing. Control each lowering phase separately.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.