Clean and Press
Differentiation: Mechanics
This variation of a clean is unique. Here is how: it involves a complex, two-part movement. First you perform a clean movement, bringing the bar to rest on your upper chest and shoulders. This clean movement uses your shoulders, | trapezius, | quadriceps, | glutes, | biceps, | and forearms | to pull the weight up to shoulder height. Then you press the Olympic bar overhead at the end of the movement. This movement adds power, strength, and size to your deltoids.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the Olympic bar on the floor.
4) Load plates onto the Olympic Bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Stand facing the bar with your feet shoulder-width apart.
7) Bend down at the knees toward the bar.
8) Grasp the bar with your hands just wider than shoulder-width apart - using an overhand grip.
9) Align your knees knees so your legs are parallel.
10) ...and the bar is close to your shins.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your head up and back flat, pull the bar up, while forcefully pushing up - using your heels. Simultaneously, use your traps to shrug the bar up as high as possible, while inhaling.
3) When you have pushed as hard as possible with your legs and calves and pulled with your upper body, position yourself under the bar by flipping your hands - so the palms face upward. This should appear similar to the bottom position of a squat.
4) Your elbows should be facing forward under the bar, ideally parallel to the floor and the bar will rest across the front shoulder area.
5) Exhale while raising the bar by extending your legs fully and pressing the bar overhead.
6) Now, lower the bar using a controlled movement down to shoulder level.
7) This is the entire movement.
8) ...and then down to the floor.
9) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your hands shoulder width apart during both the clean and the press.
Keep your core tight.
Keep the bar close to your body as you pull up.
Keeping your feet stationary when raising the bar overhead.
Be sure to flex your quads when powering your body to the standing position.
Keep the muscles in your torso contracted throughout the movement.
Keep your head up and back flat.
Your hips should be thrust outward before you jump.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Focus on moving your hips forward and keeping the bar close to your body as you pull up. When the bar is about midway up your body, focus on pushing with your knees and hips (similar to a jumping movement).