- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Glutes, Hamstrings, Lower Back, Triceps
Target Muscle Group
Clean Press Instructions
- Begin the clean and press by placing a barbell on the floor in front of you and standing with your shoulders around shoulder width apart.
- After loading the appropriate weight, make sure the bar is positioned over the tops of your feet at the mid-way point (half way between your toes and heel).
- From this position, bend down and grasp the bar with an overhand grip.
- Lower your buttocks to the ground until your thighs are parallel to the ground. Make sure your knees do NOT track out over your toes when doing so.
- Look straight ahead and keep your back straight - make sure there is no arch in your lower back. You are now ready to begin the exercise.
- Explode upward through your legs and quickly snap the weight up to your chest level in one fluid movement.
- Continue the movement by pushing the weight straight above your head, using your shoulders and triceps to move the weight.
- Under strict control, lower the weight back to your chest and then back to the floor in the same fashion.
- Repeat for desired reps.
Clean and Press Tips:
- To avoid injury, correct form is paramount with this exercise! Practice good form before loading on the weight.
- Never arch your lower back! Any arch in the lower back is asking for injury.
- Lower the weight if you find that you are being pulled too far backwards when performing the clean and press.
It's irresponsible to have this up. this is not a good example of a clean & press.
looks more like a deadlift mixed with a reverse barbell curl. cleans are supposed to be generated from the hips. the goal is not to lift the weight with the arms.
I usually preform a Power Clean incorporating a Deep Squat before the Shoulder Press.
It is a very good exercise for training explosiveness in the legs in combination with Lower Back strength, Core Stability and Shoulder gains, especially vital in my Rugby games.
Does this "combination" has a specific name? Since I can't find it anywhere.
Its called the clean. Just look up clean and jerk and you will see what I mean, this guy isnt really doing it the most efficient way. He is basically just doing a row and military press, not a clean and press.
Are you suppose to do this more explosively or at that pace?
It's up to you, of course keep it slow enough so that you maintain control of the weight and you don't pull anything, but it's wether you want all out strength (slower at higher weight) or explosive strength (slightly lower weight but seriously smashing the positive rep), however I'm not sure about the muscle building changes as far as fast/slow goes.