Form cues
- Keep the bar close
- Drive through the floor
- Elbows fast through
- Press straight overhead
Exercise
Barbell Clean And Press
Upper legs, barbell
A full-body barbell lift that moves the bar from the floor to the shoulders, then presses it overhead.
Target: quads. Also works: hamstrings, glutes, shoulders, triceps.
Steps
- Stand with your feet hip- to shoulder-width apart and place the barbell over your midfoot.
- Bend at your hips and knees, grip the bar just outside your legs, and set your back flat with your chest up.
- Push the floor away and lift the bar, keeping it close to your shins and thighs as you stand.
- Explosively extend your hips, knees, and ankles, then shrug and pull yourself under the bar.
- Catch the bar on the fronts of your shoulders with elbows forward and stand tall.
- Press the bar straight overhead until your arms are locked out and the bar is over your shoulders.
- Lower the bar back to your shoulders, then guide it down to the floor under control.
Common mistakes
- Starting with the bar too far in front of the feet
- Rounding the lower back when pulling from the floor
- Catching the bar with elbows low and chest collapsed
- Pressing the bar forward instead of overhead
Breathing
Inhale and brace before pulling from the floor, then exhale as you press overhead and reset your breath before the next rep.
In the app, search for Barbell Clean And Press and add it to a workout.