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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

7.7

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

Tip: Clean and Press

Exercise Rating
5/10

Jul 2, 2014 1:49 PM: I am a little worried about trying this. I am an extreme beginner. I have been running 3 miles a day for the past 2 years but am new to lifting. I hope I can do this. I'd like if there was a begginer option as this is listed as intermediate.



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Jun 15, 2014 7:59 AM: I love the clean press it pushes me to keep getting better and have a good form.



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Jun 13, 2014 12:23 PM: The best shoulders exercise for me



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of people found this review helpful

Review: Clean and Press

Exercise Rating
10/10

Jun 3, 2014 12:34 PM: One of my favorite shoulders exercies!



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of people found this tip helpful

Tip: Clean and Press

Exercise Rating
10/10

Apr 29, 2014 1:42 PM: For and added difficulty try doing deadlift, hang clean, front squat, then overhead press, if this one gets too easy or if you want to add in some cardio.



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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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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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