Clean and Press
Start with bar over midfoot, back neutral, grip just outside shoulders. Explosively extend hips to clean to front rack, elbows up; then press overhead, ribs down, glutes tight. Lower under control. Builds total‑body power and strength.
Muscles worked
Equipment
How to do it
- Set the bar over midfoot and grip just outside the legs with a neutral spine.
- Brace the core and keep the shoulders slightly over the bar.
- Drive through the floor and extend the hips to bring the bar to the front rack.
- Catch with elbows high and the bar resting on the shoulders.
- Press overhead until elbows are straight and ribs stay down.
- Lower first to the shoulders, then to the floor under control.
Watch for
- Pulling early with the arms before the hips extend.
- Catching with low elbows and bent wrists.
- Leaning back during the press.
Breathing
Inhale and brace before the clean, exhale after the overhead press is stable.
Tip
Separate the clean and the press into two clean positions before linking them faster.
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