Barbell Clean and Press
A barbell cleaned from the floor to the front of the shoulders, then pressed strictly overhead. A classic full-body strength builder that links powerful hip extension to overhead strength.
Primary muscles
- Front Delts
- Triceps
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Side Delts
- Traps (Trapezius)
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 4–5
- Reps
- 3–5
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the bar over your mid-foot, feet hip-width, gripping it just outside your knees with a flat back and shoulders slightly ahead of the bar.
Push the floor away and lift the bar past your knees, keeping it close to your legs.
As it reaches mid-thigh, extend your hips and knees explosively and shrug.
Pull yourself under the bar and catch it on the front of your shoulders with elbows high and knees slightly bent.
Stand tall, brace, then press the bar strictly overhead to lockout.
Lower the bar to your shoulders, then to your hips and back to the floor with a flat back.
Breathing: Brace at the floor, exhale after the catch, then take a fresh breath and brace before the press.
Coaching tips
Bar close to the body
Hips drive, arms guide
Reset before you press
Common mistakes
Reverse-curling the bar up with the arms
Pulling with a rounded back
Pressing before the torso is set
Leaning back to finish the press
Safety notes
Learn the clean with a light bar before adding load.
Use bumper plates so a missed lift can be dropped safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.