Targets: Strength, power
Equipment Needed: Barbell
Level: Intermediate
The clean and press is a power-driven exercise that builds stamina, cardiovascular and muscular endurance, and strength. The clean and press focuses on strength and speed, which most strength exercises do not.
Those new to the clean and press should start with light weights and learn proper form. Once you are certain of your technique, add weight until you reach the point that six to eight reps make you breathless. The clean and press is something anyone can and should do as part of a regular strength training routine. It is also a great exercise to include as part of a circuit.
Clean and Press: The Benefits
Originating as an Olympic lift, the clean and press works no fewer than eight muscle groups. The lower half of the movement strengthens your hips, glutes, and hamstrings, while the upper half targets your shoulders, chest, back, and arms. Meanwhile, the clean and press relies on you engaging your core.
Power training is important for athletes who need a sudden burst of activity in their sport, such as sprinting or jumping. Even those not focusing on specific sports use power exercises to push the heart rate to anaerobic levels, adding a higher calorie burn to their overall workout.
In everyday life, you often need to pick objects up from the floor and place them on shelves. The clean and press can train you to use good form.
Clean and Press Step-by-Step
- Start with feet shoulder-width apart and hold the barbell approximately 2 inches from your shins. Push your hips back and grab the barbell so your palms face your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
- Keep your core engaged and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as possible. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
- As soon as the bar reaches your chest, drive through your heels again, press directly overhead, and straighten your arms and legs. Keep your core tight. Return to the starting position with control.
Common Mistakes of the Clean and Press
Avoid these errors to get the most from the clean and press while avoiding strain and injury.
Shifting Weight Forward
Your weight should remain on your heels at all times during the clean and press.
Rounding the Back
Your upper back should be straight and not rounded as you lift the weight.
Grip Position
Aim for a grip no more than 2 inches wider than your shoulders. If it is too wide you risk wrist pain and if it is too narrow you could strain your shoulder joints.
Modifications and Variations
The clean and press can be practiced in different ways to meet your level of fitness and expertise. Your fitness level will determine how much weight you decide to lift.
Need a Modification?
Beginners can practice with an empty bar. If possible, do it in a room with mirrors to ensure your body is doing what you want.
Up for a Challenge?
This exercise can be performed with dumbbells or a barbell. The barbell allows you to go a bit heavier and provides stability. The dumbbells encourage each side to work individually rather than the stronger side covering for the weaker side.
A single-arm clean and press can be done with a dumbbell. It adds a stability and balance challenge to this exercise.
A clean and press can be done paired with other leg exercises such as squats or lunges to superset the lower body. It can also be placed in any upper body mix to push the heart rate higher. It would be a perfect move to use in a circuit-style workout. For instance:
- 4 minutes on the treadmill or elliptical
- 8 repetitions of clean and press
- 4 minutes on the treadmill or elliptical
- 8 repetitions of clean and press, and so on.
Follow that pattern for 15 to 20 minutes to get a solid workout.
Safety and Precautions
As the clean and press involves multiple joints, discuss the move with your doctor or physical therapist if you have any problems with your ankles, knees, hips, wrists, shoulders, neck, or back. The clean and press is not recommended during pregnancy. If you feel sharp pain while performing the clean and press, end the exercise.
Try the Clean and Press
Incorporate the clean and press and similar exercises into one of these popular workouts:
- Weight training for power
- 5x5 workout
- Advanced weight training fitness workout
- How to perform the hang clean
