Clean and Press

A two-part lift combining the clean (lifting the bar to shoulder height) with a standing overhead press.

Instructions

1. Assume a shoulder-width stance with knees inside the arms. Keep your back flat, bend at the knees and hips to grab the bar with arms fully extended and a grip slightly wider than shoulder width. Keep the bar close to your shins. Position your shoulders over or slightly ahead of the bar. This is your starting position.
2. Begin to pull the bar by extending your knees. Move your hips forward and raise your shoulders at the same rate while keeping the back angle constant. 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 in a jumping motion. Guide the bar with your hands, shrugging your shoulders and pulling as high as possible.
4. At maximum elevation, pull yourself under the bar. You should descend into a squatting position as you pull yourself under the bar.
5. As the bar reaches terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping your torso erect.
6. Stand to full height, holding the bar in the clean position.
7. Without moving your feet, press the bar overhead as you exhale.
8. Lower the bar under control to the shoulder position.
9. Repeat for desired repetitions.

Tips

• The clean and press develops full-body strength and coordination
• Maintain a neutral spine throughout the movement
• Drive power from your legs, not your arms
• The press should be strict without leg drive
• Great exercise for functional strength