Clean and Press

The clean and press is a classic compound exercise that involves lifting a barbell from the floor to an overhead position in two distinct movements. This exercise is a staple in many strength training programs and is popular among athletes and fitness enthusiasts looking to build total body strength and power.

• Increased strength: The clean and press is a highly effective exercise for building overall strength, particularly in the lower body, back, shoulders, and arms.
• Improved power: The explosive nature of the clean and press makes it an excellent exercise for improving power, which can translate to improved athletic performance in sports such as weightlifting, basketball, and football.
• Full-body workout: The clean and press engages multiple muscle groups throughout the body, making it an efficient exercise for overall strength and conditioning.
• Burns calories: The clean and press is a high-intensity exercise that can help to burn calories and improve cardiovascular health.

1. Start by standing with your feet shoulder-width apart, with a barbell on the floor in front of you.
2. With your back straight and your chest up, reach down and grab the barbell with an overhand grip.
3. Lift the barbell off the floor by extending your hips and knees, keeping the bar close to your body as you lift.
4. As the bar passes your knees, jump and shrug your shoulders, pulling the bar up towards your chest.
5. Rapidly rotate your elbows under the bar and catch it at shoulder level, with your upper arms parallel to the floor and your elbows pointing forward.
6. From this position, press the bar overhead, extending your arms fully.
7. Lower the bar back down to your shoulders and then to the floor, repeating for the desired number of repetitions.

When performing the clean and press, it is important to use proper form and technique to avoid injury. Start with a light weight and focus on mastering the movement before adding more weight. This exercise can be incorporated into a full-body workout routine or used as a standalone exercise for building strength and power.