Barbell Clean and Press
Expert Advice
Use a powerful hip drive to generate momentum for the clean, and keep the bar close to your body throughout the lift.
How-to-do Steps
- Begin with the barbell on the floor and stand with feet hip-width apart.
- Bend at the hips and knees to grip the bar with a pronated grip.
- In one explosive movement, lift the bar by extending your hips and knees.
- As the bar reaches your thighs, shrug your shoulders and pull yourself under the bar, catching it at shoulder height.
- Stand up straight, then press the bar overhead until your arms are fully extended.
- Lower the bar back to your shoulders and then to the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Clean and Press primarily targets the Shoulders, Glutes, Quads, Biceps, Forearms, Calves, Hamstrings, Chest, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders12%
Glutes11%
Quads11%
Biceps11%
Forearms11%
Calves11%
Hamstrings11%
Chest11%
Triceps11%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Clean and Press work?
Barbell Clean and Press primarily targets the Shoulders, Glutes, Quads, Biceps, Forearms, Calves, Hamstrings, Chest, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Clean and Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Clean and Press suitable for beginners?
Barbell Clean and Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
