How To Perform The Clean and Press

Posted on | May 20, 2009 |

Today’s Workout consists of learning the proper technique to perform a barbell clean and press.
For those of you who already use the clean and press in your workouts you are already well ahead of the curve. The clean and press is a great exercise and one of the best ways to help you build muscle, burn fat, and help build overall muscle body density. This is essential for developing raw power, strength, and explosion that can translate into better sports performance. Football players and MMA fighters are among the many athletes who utilize this exercise thanks to its endurance and explosive qualities.

You can use this as a warm up, an exercises by itself, or part of a circuit training routine. It all depends on what your goal is and what you’re using this exercise is for.

You have to be careful when performing this exercise to use strict form, not wrenching your back, and using a proper amount of weight that you can do 10 reps “clean”. I have posted pics below outlining each step of the exercise:

Step #1
Stand with Your feet slightly wider than Shoulder width apart. Grab a barbell (palms in) with your hands at the same width as your feet.

Step #2
Drive the barbell up from the floor, deadlifting it with your legs, pulling the bar up like an upright row.

Step #3
Catch the barbell and drop your body underneath it, all in one fluid motion. Hold the barbell steady against your chest as if you are doing a push press.

Step #4
Drive the weight up, extending your arms. Bring the barbell back down in the same motion as you did on the way up, until you are back starting at the floor again.

Repeat this for at least 10 reps per set.