Clean and Press

How to do the Clean and Press

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 .

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	abs, calves, glutes, hamstrings, lower back, middle back, quads, shoulders, traps, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Iron Cross Dumbbell Kettlebell Turkish Get-Up (Squat style) Kettlebell Kettlebell Turkish Get-Up (Lunge style) Kettlebell One-Arm Kettlebell Split Jerk Kettlebell Handstand Push-Ups Bodyweight One-Arm Kettlebell Snatch Kettlebell

Easier than the Clean and Press

Same movement pattern, lower entry difficulty — work up from here.

Anti-Gravity Press beginner · Barbell Alternating Cable Shoulder Press beginner · Cable Machine Bradford/Rocky Presses beginner · Barbell

Harder than the Clean and Press

Push Press expert · Barbell Handstand Push-Ups expert · Bodyweight Circus Bell expert · Other Equipment

Superset the Clean and Press with

Opposing lats and middle back work — alternate sets without extra rest.

Bent-Arm Barbell Pullover lats Bent Over Two-Arm Long Bar Row middle back Reverse Grip Bent-Over Rows middle back Bent Over Barbell Row middle back

Common questions

What muscles does the Clean and Press work?

The Clean and Press primarily works the shoulders, with the abs, calves, glutes, hamstrings, lower back, mid back, quads, shoulders, traps, and triceps as secondary movers. Log Lift, Clean and Jerk, and Iron Cross train the same muscle, across 9 equipment types.

What equipment do you need for the Clean and Press?

A Barbell. Without a barbell, Iron Cross, Kettlebell Turkish Get-Up (Squat style), and Kettlebell Turkish Get-Up (Lunge style) train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Clean and Press suitable for beginners?

It is rated intermediate. Start with Anti-Gravity Press, Alternating Cable Shoulder Press, and Bradford/Rocky Presses and work up.

Where should the Clean and Press go in a workout?

Early — the Clean and Press is compound, working 11 muscle groups, so run it first or second while you are fresh, then superset Bent-Arm Barbell Pullover and Bent Over Two-Arm Long Bar Row later.

Similar exercises

Log Lift Other Equipment Clean and Jerk Barbell Iron Cross Dumbbell Kettlebell Turkish Get-Up (Squat style) Kettlebell Landmine Linear Jammer Barbell Kettlebell Turkish Get-Up (Lunge style) Kettlebell