barbell clean and press
barbell clean and press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
Step 2
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Step 3
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
Step 4
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
Step 5
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
Step 6
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts in the app
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