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Clean and Press

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


9.5

Out of 10

Excellent

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Clean and Press Images

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Clean and Press
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Clean and Press Guide

Main Muscle: Shoulders

  1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
  2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to 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, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
  4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
  5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  6. Stand to full height, holding the bar in the clean position.
  7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .



Alternative Exercises For Clean and Press

9.4

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Circus Bell

Muscle Targeted: Shoulders

7.5

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Apr 23, 2014 5:55 AM: Have to get back into doing this exercise. Don't know why I stopped doing it.



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Mar 25, 2014 1:12 PM: Great workout



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Feb 21, 2014 11:45 AM: Definitely an excellent total body exercise, especially if you're tight on time.



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Nov 23, 2013 12:51 PM: smoker



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Nov 20, 2013 3:50 PM: Great allrounder



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Nov 14, 2013 7:32 PM: Looks like the best kept secret in weight lifting. Looks like this can be used for cardio as well.



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Nov 4, 2013 11:16 PM: they do have this exercise I wonder why its not considered as working all muscles like the snatch is that exercise isnt as good in my opinion as it involves locking your arms out.



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Tip: Clean and Press

Exercise Rating
10/10

Aug 22, 2013 1:07 AM: I personally would recommend using gloves/wrist support for this exercise.
But all in all I love this exercise



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Jul 12, 2013 10:16 PM: did use the tip...



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Apr 16, 2013 4:54 PM: This exercise is perhaps the best total body fitness exercise that I have done.



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