Barbell Clean & Press

Target Area: Full Body 

Equipment: Barbell, Weight Collars, Weight Plates

  1. Start in the same position as a conventional deadlift with your shins close to the bar and your knees inside your arms. 
  2. Keep your back flat, while grabbing the bar with the arms fully extended and slightly wider than shoulder width apart. 
  3. Begin to pull the bar by extending the knees first. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant. 
  4. Continue to lift the bar straight up while keeping it close to your body. As the bar passes the knee, extend at the ankles, knees, and hips forcefully similar to a jumping motion. 
  5. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from the movement to pull the bar as high as possible. The bar should travel close to your body and you should keep your elbows out. 
  6. At the top, your feet should clear the floor and you should start to pull yourself under the bar. 
  7. Move into a squatting position as you pull yourself under the bar. 
  8. As the bar travels higher, rotate your elbows around and under the bar. Rack the bar across the front of your shoulders while keeping the core tight and flexing the hips and knees to absorb the weight of the bar.
  9. Stand to full height and without moving your feet, press the bar overhead as you exhale.
  10. Control the bar back to the starting position. This is one repetition.



Increase the weight on the bar or number of repetitions


Decrease the weight on the bar or number of repetitions.