How To Do Clean And Press (Power Clean And Press)

Clean and Press Exercise

Clean and Press is a powerful exercise that develops the lower back, hamstrings and gluteus muscles also referred to as posterior chain.

The Clean and Press also utilises the lats, upper back, rear shoulders and traps.

The core muscles are used throughout the Clean and Press to stabilise the upper body and support the lower back area.

This exercise helps build explosive power, speed and coordination.

Clean and Press Progression & Mobility

  • Take a slightly wider than shoulder width overhand grip on the barbell.
  • Assume the bottom position of the Deadlift; feet at hip width apart and in a neutral position, shoulders slightly ahead of the bar, back flat, knees bent and hips positioned lower than the shoulders.
  • Initiate the pull by driving your feet through the floor, shins should be vertical.
  • When the bar is at knee level, drive your hips and explode by jumping up. The force of the jump should throw the bar up and over to your shoulders.
  • To transition to the Press, adjust your feet so they are directly under your hips.
  • Tighten your core by pulling your abs to your ribs. Also tighten your glutes to help support the lower back.
  • Take a deep breath, move your chin out of the way of the bar then press explosively straight up.
  • At the top position, the bar is located slightly behind your head. Arms must be fully extended and elbows fully locked out. The bar must be in line with your shoulders, hips, lower back and heels.
  • Bring the barbell down to the floor and repeat the exercise until the targeted number of reps are completed.

Faults, Form and Technique

Common faults with the Clean and Press can be found at the Press where the elbows are pointed out.

When this happens, the shoulders tend to press forward and above instead of just straight up.

Initiating the Press with the hips too far back will make the bar go further behind the head at the top position. This will place too much pressure on the lower back.

Variations: Hang Clean and Press, Squat Clean Thruster