Clean and Press

Technique

How to perform Clean and Press

1. Stand over the bar with feet about hip-width apart and take an overhand grip just outside your legs.
2. Bend at the knees and hips, keep the bar close to your shins, and brace your trunk.
3. Lift through your whole feet, keeping the bar close and a steady back angle until it passes your knees.
4. Extend your hips and knees rapidly, then turn your elbows under the bar and receive it across the front of your shoulders in a front squat.
5. Stand fully from the squat and establish a secure grip and steady trunk before pressing.
6. Press overhead without another knee dip or leg drive, finishing with straight arms and the bar balanced above you.
7. Lower to your shoulders, then return the bar to the floor under control and reset.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Gluteus Maximus, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.