Barbell Clean and Press

oec:barbell-clean-and-press

A full-body explosive lift in which a barbell is pulled from the floor to the shoulders and pressed overhead.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Clean and Press, Clean & Press, Olympic Clean and Press

How to do it

Setup

Stand with feet hip-width apart and the loaded barbell over your midfoot.
Hinge at the hips and bend your knees to grip the bar just outside your shins with a pronated hook or closed grip.
Set your back flat, chest tall, and shoulders slightly ahead of the bar.

Movement

Push through the floor to pull the bar smoothly past the knees while keeping your torso angle constant.
Once the bar reaches mid-thigh, explosively extend your hips, knees, and ankles, shrugging your shoulders.
Pull yourself under the bar, rotating your elbows forward quickly to catch the bar across the front of your shoulders in a partial squat.
Stand fully upright with the bar in the front rack position and reset your feet to shoulder width.
Brace your core, squeeze your glutes, and press the bar straight overhead until your elbows are fully locked out.
Lower the bar under control back to the front rack, then safely return it to the floor or hang position.

Breathing

Inhale and brace before the initial pull, exhale briefly as the bar is racked, take a fresh breath to brace, and exhale as you lock the press out overhead.

Cues

Keep the bar close
Fast elbows on the catch
Press through the ceiling

Common faults

Pressing before establishing stability in the catch position.: Stand up completely from the clean and pause to reset your stance and brace before pressing overhead.
Swinging the barbell away from the body during the pull.: Keep your lats engaged and drag the bar close along the shins and thighs.
Excessive lower back arching during the overhead press.: Squeeze your glutes and brace your abs hard to keep the ribs pulled down as the weight moves upward.

Safety

Ensure clear space in front and behind you in case the barbell needs to be dumped.
Use bumper plates when performing full cleans from the floor.

Muscles

Front deltoid prime mover
Gluteus maximus prime mover
Triceps brachii prime mover
Upper trapezius synergist
Quadriceps synergist
Hamstrings synergist
Erector spinae stabilizer

Joints

Hip: Extension
Knee: Flexion, Extension
Ankle: Plantarflexion
Shoulder: Flexion
Elbow: Flexion, Extension
Shoulder blade: Elevation, Upward rotation
Lumbar spine: Isometric stabilization

Details

Movement: Olympic lift, Vertical push, Hip hinge
Modality: Power, Strength, Olympic weightlifting, Conditioning
Mechanics: compound
Force: mixed
Laterality: bilateral
Kinetic chain: mixed
Level: advanced
Equipment: Barbell
Record: Repetitions and Load
Load: external, total

variation of Barbell Clean and Jerk
progression of Barbell Clean
progression of Barbell Overhead Press

Sources

wger: Barbell Clean and press, by Rottekongen (CC-BY-SA-4.0)
wger: Clean and Press, by nishant0712 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

barbell-clean-and-press.json