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Clean and Press

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Type basic
Mechanics compound
Equipment barbell
Additional Equipment -
x Rate Clean and Press

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp barbell with shoulderwide overhand grip and stand upright with feet shoulderwide apart. Keep knees slightly flexed and hold barbell in front of thighs.


1. Deadlift Part:
Bend down by flexing hips and knee to lower barbell below height of knee. Keep arms extended and back steight. Look ahead. Return to starting position by extending knees and hips.
2. Upright Row Part:
Use some of the momentum of the initial movement to raise barbell toward chest by pulling elbows up. Let barbell follow elbows.
3. Shoulder Press Part:
After barbell reaches chest level quickly bring elbows below barbell and press it up above head.
4. With controlled speed return to position 1 following all previous steps in reverse order.

Variations / Comments

Donīt arch back during dead lift, keep it stright and look ahead. Avoid locking any joint throughout motion.

Barbell Clean and Press Starting Position Starting Position
Barbell Clean and Press Ending Position Ending Position


Target Deltoid, Anterior
Synergist Gluteus Maximus | Quadriceps | Hip Adductors | Soleus | Deltoid, Lateral | Brachialis | Brachioradialis | Biceps Brachii | Trapezius, Middle | Trapezius, Lower | Infraspinatus | Serratus Anterior
Stabilizers Trapezius, Upper | Rhomboids | Erector Spinae | Rectus Abdominis | Obliques | Hamstrings | Gastrocnemius
Barbell Clean and Press Muscles Front
Barbell Clean and Press Muscles Rear
High End Visualizations
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