Videos
Instructions
- Stand with feet shoulder-width apart and barbell on the floor in front.
- Grip the bar just outside your knees with an overhand grip.
- Lift the bar by extending hips and knees, keeping back straight.
- As the bar passes your knees, explosively shrug and pull it up.
- Catch the bar on your shoulders in a front rack position.
- From the rack position, press the bar overhead until arms are fully extended.
- Lower the bar back to shoulders, then to the floor under control.
Technical Tips
- Keep your core tight throughout the lift.
- Use your legs and hips for momentum during the clean phase.
- Do not arch your back when pressing overhead.
- Ensure bar travels in a vertical path for efficiency.
Breathing Tips
- Inhale before initiating the clean.
- Hold your breath during the explosive phase for core stability.
- Exhale after the bar is secured overhead.
- Inhale before lowering, exhale on full return.
Medical restrictions
- Shoulder injuries
- Lower back pain or spinal conditions
- Knee instability or severe arthritis
- Rotator cuff issues
Description
The Clean and Press is a powerful full-body strength exercise that combines two distinct movements: the clean and the overhead press. It begins with lifting a barbell from the ground to the shoulders using explosive hip and leg drive, followed by pressing the weight overhead in a controlled manner. This movement enhances total body strength, power, and coordination, making it a staple in strength training, CrossFit, and athletic conditioning programs. By engaging multiple muscle groups simultaneously, the Clean and Press promotes functional fitness and increases metabolic demand, making it ideal for building muscle, burning calories, and improving performance. It also supports postural development and core stability through dynamic lifting and pressing mechanics. As a compound exercise, it efficiently trains both upper and lower body muscles while developing explosive power and shoulder mobility. Whether for athletic performance or general fitness, the Clean and Press is an advanced but highly rewarding movement that delivers robust results when performed with proper technique and progressive loading.
What muscles do I work with the Clean and Press?
The Clean and Press works multiple muscles including shoulders, triceps, back, glutes, and quadriceps, offering a full-body strength and power workout.
Is the Clean and Press good for fat loss?
Yes, the Clean and Press is excellent for fat loss as it engages multiple muscle groups and elevates heart rate, boosting calorie burn and metabolic rate.
Can beginners do the Clean and Press safely?
Beginners should first master the clean and overhead press separately using lighter weights before progressing to the full Clean and Press under supervision.
How often should I include Clean and Press in my workout?
For strength and conditioning, performing the Clean and Press 1–2 times per week with proper recovery is effective for progress without overtraining.
Is the Clean and Press suitable for CrossFit training?
Absolutely, the Clean and Press is widely used in CrossFit for its ability to build total-body strength, power, and functional movement capacity.