Clean and press

The clean and press is a highly beneficial full-body exercise with roots in Olympic competition. This strength-building move is comprised of two parts: the clean, where the barbell is lifted from the ground and caught in the front rack position, and the overhead press. Depending on your goals, you can use the clean and press for low-rep powerlifting or more moderate to high reps for a full-body workout. Decades ago, the clean and press was a staple of Olympic weightlifting. But even today, it remains an important part of any strength and conditioning program. It can help improve your overall power and strength, as well as build muscle mass. Plus, the clean and press works multiple muscle groups at once, making it an efficient exercise for your workout routine. Whether you’re looking to increase power and strength or build a more balanced physique, the clean and press is a great exercise to include in your program. With the right form and technique, you can get the most out of the move and reap its full-body benefits.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Stand to full height, holding the bar in the clean position.
7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control.

To incorporate the clean and press exercise into your workouts, follow these steps: 1. Begin by assuming a shoulder-width stance, with your knees inside your arms. Keep your back flat and bend at the knees and hips to grab the barbell with your arms fully extended and a slightly wider than shoulder-width pronated grip. Point your elbows out to the sides and position your shoulders over or slightly ahead of the bar. Maintain a flat back posture. 2. Start the movement by pulling the barbell up by extending your knees. Simultaneously, move your hips forward and raise your shoulders at the same rate while keeping your back angle constant. Lift the barbell straight up while keeping it close to your body. 3. As the barbell passes your knees, forcefully extend at the ankles, knees, and hips, similar to a jumping motion. Guide the barbell with your hands, shrug your shoulders, and use the momentum to pull the barbell as high as possible. Keep your elbows out and the barbell close to your body. 4. At maximum elevation, your feet should clear the floor, and you should start to pull yourself under the barbell. Descend into a squatting position as you pull yourself under the barbell. 5. As the barbell reaches its highest point, rotate your elbows around and under the barbell. Rack the barbell across the front of your shoulders while keeping your torso erect and flexing your hips and knees to absorb the weight. 6.