Barbell Clean and Press
This movement combines an explosive clean with an overhead press, developing strength and power throughout the entire body with an emphasis on the shoulders.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand behind the barbell with your feet hip-width apart and take an overhand grip on the bar. Hinge at your hips and brace your core before lifting.
- 02
Pull the barbell under control from the floor past your knees, then drive it explosively upward by extending your hips and knees. Shrug your shoulders and pull yourself under the bar.
- 03
Catch the barbell in the front rack position in a front squat stance with your elbows high, then stand up to a fully upright position.
- 04
Press the barbell straight overhead, maintaining core tension, and lock out your elbows at the top.
- 05
Lower the barbell under control back to the front rack position, then down along your thighs to the starting position or to the floor for the next repetition.
How to get started at the gym
§ 03 · SisuLiftBarbell Clean and Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the barbell close to your body throughout the movement and drive your elbows forward quickly into the front rack position. Do not overextend your lower back during the press; keep your ribcage down and maintain core tension.
This movement combines an explosive clean with an overhead press, developing strength and power throughout the entire body with an emphasis on the shoulders.
More exercises: Shoulders
§ 05 · Same muscles
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