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Clean and Press

Clean and Press

The clean and press is an Olympic lift which builds total-body strength. The lower half of the movement challenges your hips, glutes, and hamstrings, while the upper half of the movement works your shoulders, back, chest, and arms.

Instructions

  1. 499_A
    Place your feet shoulder-width apart and stand so your shins are roughly two inches away from a loaded barbell. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your butt down and your arms fully extended.
  2. Clean and Press
    Keeping your core tight, drive through your heels to lift the bar up while keeping your chest tall. Once the bar passes your knees, explosively extend the ankles, knees, and hips. As the bar rises, shrug your shoulders and continue to lift the bar, keeping it as close to your body as possible.
  3. 499_C
    As soon as the bar hits peak height, dip your knees, drop under the bar, and rotate your elbows underneath it to catch the bar. Stand up tall and press the bar overhead until your elbows are completely locked out. Return to the starting position.

Trainer’s Tips

  • Use your hips, glutes, and hamstrings to help pull the bar up to chest height.
  • Keep your weight on your heels at all times.
  • Do not round your upper back as you pull the weight up.