Barbell Clean and Press
Barbell Clean and Press Video Guide
The Barbell Clean and Press is a full body exercise that works major muscle groups through explosive power, strict clean and press form, and a strong front rack position. This compound exercise improves muscular strength, muscular endurance, functional strength, and overall movement quality. The clean phase builds leg drive and triple extension, while the press phase trains the shoulders, upper body, and press muscles worked through a controlled overhead press.
How to Perform the Barbell Clean and Press
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Start in your starting position with feet shoulder width apart and an overhand grip on the barbell just outside your legs.
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Drive hips forward, extend your legs, and pull the bar close to your body to begin the clean phase.
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Catch the barbell directly in the rack position with chest lifted and elbows high.
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Brace your core and start the press phase by pressing the bar overhead in a straight line until your arms are straight.
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Lower the bar overhead in a controlled manner back to shoulder height, then return it to the floor.
GymNation Tip: Keep the bar close and vertical—if it drifts away from your body in the clean or press, you’re leaking power and turning a full-body lift into a shoulder grind.
Personal Trainer Notes:
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Keep core engaged to maintain proper form during the clean and press workout.
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Use leg drive, not just your arms — proper technique reduces wrist pain and common mistakes.
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Stabilise before pressing to improve press technique and protect the shoulder joints.
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Light weights help reinforce clean and press technique before moving to heavier weight training.
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Keep the bar close and move in a straight line for good form during both phases.
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Alternative Shoulder Exercises
Barbell Seated Overhead Press
The Barbell Seated Overhead Press targets the shoulders (deltoids), triceps, and upper chest. Sitting eliminates leg drive, allowing strict focus on shoulder strength and stability.
Barbell Upright Row
The Barbell Upright Row builds strength in the shoulders, traps, and upper arms. It’s great for developing width and definition across the upper body when performed with strict form.
Cable Lateral Raise
The Cable Lateral Raise isolates the middle deltoids for wider, more defined shoulders. Using cables keeps constant tension throughout the range of motion.
Dumbbell Arnold Press II
The Dumbbell Arnold Press works all three heads of the deltoids while enhancing shoulder mobility. Rotating the wrists during the press improves stability and range of motion.
Dumbbell Bench Seated Press
The Dumbbell Bench Seated Press strengthens the front and middle deltoids, with support from triceps and upper chest. It allows for better shoulder alignment and balance than a barbell press.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the middle deltoids to build width and shoulder definition. It’s an isolation movement that enhances shape and symmetry.
Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise focuses on the front deltoids, helping build shoulder height and definition. Seated position ensures better control and less momentum.
Dumbbell Seated Shoulder Press
The Dumbbell Seated Shoulder Press develops overall shoulder strength across all three deltoid heads. Sitting provides stability and helps maintain correct form throughout the movement.
Barbell Standing Military Press
The Barbell Standing Military Press builds raw shoulder strength while engaging the core for stability. It’s a classic compound lift for powerful, defined shoulders.
Cable Standing Face Pull
The Cable Standing Face Pull strengthens the rear deltoids, traps, and rotator cuff muscles. It’s key for shoulder health, posture, and balancing pressing work.
Barbell Clean and Press FAQs
The clean and press muscles include shoulders, traps, upper body, legs, glutes, core, and arms. This full body movement recruits multiple muscle groups and burns more calories than isolation exercises.
Press benefits include explosive power, muscular endurance, functional strength, and better overhead press control. It’s one of the most effective compound exercises for anyone wanting to gain muscle or improve performance.
It requires coordination, proper clean technique, stable front rack position, strong press form, and precise bar path. Dropping elbows or relaxing your core can cause the bar to roll forward.
Yes — if learned with light weights, personal trainer guidance, and focus on proper technique. Many lifters progress by practising the power clean, push press, or front squat separately.
