Clean and Press

Quads, Glutes, Delts, Triceps, TrapsBarbell

A compound barbell movement combining a clean to the front rack with a strict press overhead. Works the quads, glutes, shoulders, triceps, and upper back.

How to do it

1Clean the bar to your shoulders, racking it securely with elbows pointed forward.

2Stand tall, brace your core, and squeeze your glutes to create a solid base.

3Press the bar straight up overhead until your arms are fully locked out.

4Lower the bar under control back to your shoulders, then lower it smoothly to the floor.

Common mistakes

Arching your lower back heavily during the press, shifting stress off your shoulders onto your spine.

Pressing the bar forward around your face instead of pressing straight up over your midfoot.

Letting your elbows drop during the rack position, weakening your pressing foundation.

Breathing

Inhale before the clean, exhale at the front rack, inhale again, and exhale as you press overhead.

Make it harder or easier

To regress, use lighter weights or dumbbells to master the movement pattern.

To progress, increase the barbell load while keeping your core braced and press strict.

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.