The Barbell Clean and Press is a compound exercise that targets multiple muscle groups, including the shoulders, upper back, core, and legs. It involves lifting a barbell from the floor to the shoulders and then pressing it overhead in one fluid motion.
How to perform
Step-by-step instructions for the Barbell Clean and Press:1. Begin by standing with your feet hip-width apart and the barbell on the floor in front of you.
2. Bend your knees and hinge at the hips to reach down and grab the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Keep your back flat and chest up as you lift the barbell off the floor, using your legs and hips to power the movement. The barbell should come up to mid-thigh level.
4. Explosively extend your hips and pull the barbell up towards your shoulders, catching it in a front rack position with your elbows high and chest up.
5. From the front rack position, press the barbell overhead by extending your arms and pushing the barbell straight up over your head.
6. Lower the barbell back to the front rack position by bending your elbows and keeping the barbell close to your body.
7. Finally, lower the barbell back to the floor by reversing the clean movement, bending your knees and hips and keeping your back flat.
8. Repeat the exercise for the desired number of repetitions.
Tips:
- Focus on keeping your core engaged throughout the movement to maintain stability and prevent injury.
- Keep the barbell close to your body during the clean to maximize power and efficiency.
- Use a weight that allows you to perform the exercise with proper form and technique. If you are new to the exercise, start with a lighter weight to master the movement before increasing the load.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.