Barbell Clean and Press
A full-body Olympic-style lift that cleans the barbell from floor to shoulders then presses overhead, building power in quads, glutes, shoulders, and traps while enhancing coordination and explosiveness.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Shoulders, Traps
Secondary Muscles
Calves, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts
Traps
8/10Upper Traps
Lats
7/10Teres Major
Triceps
7/10Abs
6/10Rectus Abdominis
Lower Back
6/10Erector Spinae
Hamstrings
6/10Calves
5/10Gastrocnemius
Forearms
4/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Longer for heavier sets
How to Perform
Position a loaded barbell on the floor with feet hip-width apart, shins 2 inches from bar. Grip overhand shoulder-width, hinge hips, bend knees, keep back flat and chest up.
- Drive through heels to lift bar off floor, extending knees while keeping bar close and back straight.
- Explode hips forward past knees, shrug shoulders, and triple extend ankles, knees, hips.
- Pull under bar into front rack by squatting and rotating elbows high to catch on shoulders.
- Stand tall from catch, dip knees slightly.
- Drive legs and press bar overhead to full lockout.
- Lower bar controlled to rack, then to floor, reversing clean motion.
Coaching Tips
Form Cues
- Keep bar close to shins
- Triple extend explosively
- Elbows high in rack
- Drive through heels on press
- Core tight throughout
Breathing
Inhale during first pull, brace core, exhale forcefully through second pull and overhead press.
Tempo
0-0-1
Range of Motion
Bar travels from floor to full overhead extension with elbows locked, finishing behind ears; clean catches in partial squat below parallel thighs.
Safety
Safety Notes
- Avoid if acute back, shoulder, or wrist issues
- Start with empty bar to master form
- Use bumper plates on platform
- Warm up thoroughly
- Stop on sharp pain in joints
Spotting
Spot from behind for press; assist on descent if needed. For heavy loads, use rack safeties or multiple spotters; not ideal without experienced help.
Common Mistakes
- Rounding back on pull
- Arms bending early in clean
- Pressing without leg drive
- Dropping bar uncontrolled
- Wide grip causing wrist strain
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist injuries
- Recent ankle sprains
Flexibility Needed
- Full shoulder flexion for overhead
- Wrist extension for rack
- Hip and ankle mobility for squat catch
Build Up First
- Mastery of deadlift and hinge
- Proficiency in barbell clean
- Overhead press technique
- Triple extension coordination
Also known as
Clean and Press, Barbell C&P
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