Clean and Press
A intermediate strength exercise for the shoulders, done with a barbell.
How to do the Clean and Press
- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
- At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
- As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
- Stand to full height, holding the bar in the clean position.
- Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Clean and Press
Barbell Shoulder PressBarbell · Intermediate
Landmine Linear JammerBarbell · Intermediate
Seated Barbell Military PressBarbell · Intermediate
Single-Arm Linear JammerBarbell · Intermediate
Standing Barbell Press Behind NeckBarbell · Intermediate
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Barbell Rear Delt RowBarbell · Beginner
Questions
What muscles does the Clean and Press work?
Mainly the shoulders, with the abs, calves, glutes, hamstrings, lower back, upper back, quads and triceps helping.
Is the Clean and Press good for beginners?
It's rated intermediate. Beginners can build up to it with Anti-Gravity Press first.
What can I do instead of the Clean and Press?
Good alternatives that train the shoulders: Barbell Shoulder Press, Landmine Linear Jammer, Seated Barbell Military Press or Single-Arm Linear Jammer.
How many sets and reps of the Clean and Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).