Clean and Press

total-body / compound


Clean and Press

total-body / compound


Getting Started

  • 1

    Begin by standing with your feet hip-width apart and the barbell resting across your upper chest and shoulders.

  • 2

    Bend your knees slightly and lift the barbell off the rack.

  • 3

    Take a deep breath and press the barbell up towards the ceiling.

  • 4

    As you press, push your heels into the floor, keeping your back and torso straight.

  • 5

    When the barbell is near the top of your head, rotate your elbows out and press the barbell completely overhead.

  • 6

    Lower the barbell back to the starting position and repeat.

NeckShouldersTrapsLatsLower backBicepsForearmsGlutesQuadsHamstringsCalves