Barbell clean and press

How to do it

1. 1Stand with your feet shoulder‑width apart and the bar on the floor in front of you.
2. 2Bend the knees and hips to drop down and grip the bar with a pronated grip, hands slightly wider than shoulder width.
3. 3Drive through the heels and extend the hips and knees to lift the bar off the floor, keeping it close to your body.
4. 4When the bar reaches the thighs, explosively extend the hips, shrug the shoulders, and pull the bar toward your chest.
5. 5When the bar reaches chest height, quickly drop under it and catch it at shoulder height with elbows pointing forward and palms up.
6. 6From the rack position, press the bar overhead by extending the arms and moving the bar straight up.
7. 7Lower the bar back to the starting position and repeat for the desired reps.

More quads exercises

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• Squat to overhead reach with twistBodyweight
• Assisted prone lying quads stretchAssisted
• Chair leg extended stretchBodyweight
• Farmers walkDumbbells
• Band one arm single leg split squatResistance band

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.