Barbell Clean And Press
A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep.
Video
Body map
Primary
Abs
Secondary
none
Step by step
- Stand with feet hip-width apart, bar over mid-foot, and grip just outside the knees with a flat back.
- Drive through the floor and pull the bar up the body, keeping it close as the hips and knees extend.
- Pull yourself under the bar quickly and catch it on the front of the shoulders with elbows pointing forward.
- Stand fully tall with the bar racked, brace the core, and reset your breath before the press.
- Press the bar straight overhead by pushing through the shoulders and triceps until the arms lock out.
- Lower the bar back to the shoulders, then to the floor with control to reset for the next rep.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.