Barbell Clean and Press

full body, shoulders, traps, quads, glutes, backBarbell

Full-body compound movement recruiting everything from your legs to your shoulder girdle. It combines a power clean with an overhead press to build total-body strength, power, and coordination.

How to do it

1Stand close to the bar with feet shoulder-width apart and grip the barbell slightly wider than shoulder-width.

2Drop your hips, flatten your back, and drive through your legs to lift the bar along your shins and thighs.

3Explosively extend your hips and quickly whip your elbows forward to catch the bar on your shoulders.

4Set your position, stand tall, and brace your core.

5Press the bar overhead to full extension, driving your head slightly forward at the top.

6Lower the bar under control first to your chest, then smoothly to the floor.

Common mistakes

Excessive lower back arching during the press, placing dangerous pressure on your spine.

Failing to drive your elbows high on the catch, causing the bar to drop and straining your wrists.

Letting the bar drift away from your body on the pull, lowering efficiency and spiking injury risk.

Breathing

Inhale before initiating the clean, exhale upon catching the bar, take another breath, and exhale as you press overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.