Barbell Clean And Press
Overview
The barbell clean and press is a dynamic, full-body Olympic-style compound exercise combining a power clean (floor to shoulders) with an overhead press. This explosive movement develops total-body power, coordination, and strength across multiple muscle groups while improving athletic performance and metabolic conditioning.​
Target Muscle Groups
Primary:Â Quadriceps, Glutes, Hamstrings, Deltoids, Trapezius
Secondary: Calves, Core (abs/obliques), Upper back (rhomboids/traps), Biceps/Triceps​
How to Perform Barbell Clean And Press
Setup
Position barbell on floor with plates, feet shoulder-width apart, toes slightly out.
Use overhand grip slightly wider than shoulders, squat down keeping back flat.
Bar close to shins, shoulders over bar, core braced, neutral spine.​
Execution Steps – Clean Phase
Drive through heels, extend knees/hips explosively to lift bar off floor.
Keep bar close to body, shrug traps as bar passes chest.
Pull under bar quickly, drop into quarter squat catching bar at shoulders.
Elbows high in front rack position, stand tall.​
Execution Steps – Press Phase
From rack position, dip knees slightly, drive bar overhead explosively.
Fully extend arms without locking elbows, head neutral.
Control bar back to shoulders, then lower to floor.
Reset and repeat full movement.​
Tips for Proper Form
Master power clean first before combining with press.
Keep bar path vertical, close to body throughout.
Breathe deeply before clean, exhale through press.
Use lighter weights to perfect technique.
Engage lats to stabilize bar in rack position.​
Common Mistakes to Avoid
Rounding back during clean pull.
Wide bar path away from body.
Incomplete lockout overhead.
Using arms to muscle clean instead of leg drive.
Pressing from poor rack position.​
Benefits
Builds explosive power and athleticism.
Full-body strength development.
Improves coordination and mobility.
High metabolic demand for fat loss.
Functional strength carryover to sports.