Barbell Clean And Press Everything You Need To Know

Barbell Clean And Press Introduction

In this article, we will cover how to perform the Barbell Clean and Press with video, image, and written description.

The different muscles this exercise works, and the benefits of including it in your training routine.

This exercise has a difficulty rating of intermediate. You should have a solid understanding and form on both the overhead press and Clean exercises.

The Clean portion will have you perform a front squat. If you have never completed a front squat, you need to spend a couple of weeks learning this exercises movement pattern.

To use this exercise for developing strength keep your repetitions low. Between the 1 to 5 repetitions range per set with an average of 5 sets.

If your goal is to build more muscle, you should use a higher repetition scheme (between 8 to 12 repetitions) with fewer sets.

You should not use this exercise for much more repetitions than 15. As someone begins to fatigue on this lift, the lifters back will usually start to round. Performing this lift with a rounded back is an injury waiting to happen.

Video Demonstration How To

Image Example How To

Image source

Written Description How To

Step 1: Place your feet with a shoulder width stance. Have your arms on the inside of your knees. Bend at your hips and knees and grab the barbell with an overhand grip your palms should be facing towards your body (pronated grip). Have your arms fully extended. Make sure to keep you back straight throughout the movement. Have the bar close to your shins with your shoulders slightly past the bar on the ground.

You are now in the starting position for this exercise.

Step 2: Keep your weight on the heels of your feet and pull the bar by extending at your knees. Move forwards at the hips and raise your shoulders at the same time/rate. Remember to make sure you keep the bar close to your body.

Step 3: When the bar passes your knee you need to forcefully perform a triple extension by extending at your ankles knees and hips. When you are doing the triple extensions, you also need to shrug your shoulders. Use the momentum from your movement to pull the bar up as high as possible. Make sure the bar stays close to your body and have your elbows out.

Step 4: Your feet should clear the floor when you reach maximum elevation. Start to pull yourself under the barbell. As you are pulling yourself under the bar, you are to descend into a squat position.

Step 5: Rotate your elbows under and around the barbell. Catch the barbell across the front of your shoulders. To help you absorb the weight flex at your hip and knees. Be sure to keep your torso erect.

Step 6: Extend your legs and stand with the weight still racked across your shoulders. Exhale as you press the barbell overhead. Your legs are to be kept stationary. Now lower the barbell back to the starting position.

Barbell Clean and Press Muscles Worked

The primary muscles used in the Clean and Press is your shoulders.

The exercise also works your traps, triceps, abdominals, glutes, quadriceps, hamstrings and your lower/middle back.

Benefits Of The Barbell Clean And Press

The exercise is a compound movement that works your entire body.

This exercise works excellent for both hypertrophy and strengthening of your muscles.

The Barbell Clean and Press is a functional movement. This means that the movements used in the exercise are common to movements used in your everyday activities.

By using functional movements in your lifting routine everyday tasks will be easier for you to do.

The lift will help you to increase your explosive power, speed, and strength. These are the reasons why you see many athletes performing the Clean and Press.

It has also become a very popular lift in CrossFit boxes(gyms) since it is an excellent way to get ripped and gain strength at the same time.

Inclosing

Hopefully, you will try to incorporate this lift into your training program to see all the benefits it has to offer you.

You should start with a weight you can easily manage until you have perfected your form.

It is a great exercise to use with progressive overload. Just make sure you have a solid technique with this lift before you start to increase the weight.