The clean and press is a compound strength movement that combines a power clean with an overhead press. This total-body exercise develops explosive power, strength, and coordination while building muscle throughout the entire body.
Step by step guide:
- The Clean:
- Start with the barbell on the floor, feet hip-width apart
- Grip the bar at shoulder width
- Pull the bar explosively from the floor
- As it passes your knees, explosively extend hips and knees
- Catch the bar at your shoulders in a quarter squat
- The Press:
- Stand tall with the bar racked at shoulders
- Press the bar overhead until arms are fully extended
- Keep core tight and body stable
- Lower the bar back to shoulders with control
- Return the bar to the ground for next rep
- Perform 4-6 repetitions for 3-4 sets.
Tips
Keep the bar close to your body during the clean. Drive through your heels during the extension. Maintain a strong core throughout the movement. Breathe out during the press. Start with lighter weights to master form.
Benefits
This exercise builds total body strength and power. Improves explosive strength and athletic performance. Develops coordination and balance. Increases muscle mass throughout the body. Enhances functional fitness capabilities.
Prevention
Master each component separately before combining them. Use proper progression with weight increases. Avoid if you have back, shoulder, or wrist injuries. Proper technique is essential to prevent injury.
