Barbell Clean and Press tutorial
The barbell clean and press is a full-body lift where you pull the bar from the floor to your shoulders and then press it overhead. It builds strength in the legs, back and shoulders together and requires good technique.
How to perform
- Stand behind the bar with feet hip-width apart and grip it just outside shoulder width.
- Keep your back flat, chest up and core braced.
- Drive through your legs to lift the bar, and once it passes the knees, thrust your hips forward powerfully.
- Pull the bar close to your body and rotate your elbows under it to catch it on the front of your shoulders.
- Dip your knees slightly and use your legs to press the bar overhead.
- Lock out overhead, then lower the bar under control to your shoulders and finally to the floor.
Breathing: Take a deep breath before the lift, hold it briefly through the drive, then exhale as you lock out overhead.
Key tips
- Keep the bar close to your body the whole way.
- Take the main power from your legs and hips, not your arms.
- Practice the technique with a very light weight first.
Common mistakes
- Rounding the back when lifting from the floor.
- Pulling with the arms before the hips have moved.
- Over-arching the lower back during the press.
Safety: This is a technical lift, so learn it with a coach and use a suitable weight. People with back or shoulder problems should be careful.
Full bodyPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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