Barbell Power Clean and Press

Advanced

A dynamic barbell lift combining a clean from the floor/hang and an overhead press, targeting the glutes, hamstrings, traps, and shoulders. Used for developing explosive full-body power and coordination.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 • Advanced

Primary Muscle Groups

Traps, Glutes, Shoulders

Secondary Muscles

Lower Back, Abs

Popularity Score

4

Goals

Power
Strength
Hypertrophy
Conditioning

Training Style

Weightlifting
Sports Performance

Setup Requirements

Requires Rack

Yes

Requires Bench

No

Requires Spotter

No

Space Needed

Large

Noise Level

High

Muscle Breakdown

Traps

9/10

Upper Traps, Mid Traps

Glutes

8/10

Glute Max

Shoulders

8/10

Anterior Delts, Medial Delts

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Triceps

6/10

Long Head, Lateral Head

Quads

6/10

Rectus Femoris, Vastus Lateralis

Lower Back

5/10

Erector Spinae

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

90-240 seconds • Rest long enough to maintain maximal power output per set.

How to Perform

Stand with feet hip-width apart, holding the barbell with an overhand hook grip just outside your knees. Ensure a flat back, chest up, and the bar positioned over the middle of your feet.

  1. Initiate the pull by extending the knees and hips, keeping the torso angle consistent until the bar passes the knees.
  2. Explosively extend the hips and knees, shrugging hard and driving the bar vertically up the body.
  3. Pull yourself under the bar quickly, rotating your elbows around, and catching the bar in a front rack position above a quarter squat.
  4. Stand tall immediately after the catch, then dip slightly with the knees to initiate the press.
  5. Drive the bar forcefully overhead until the elbows are fully locked out.
  6. Carefully lower the bar back to the front rack position, then safely return the bar to the floor or hang.

Coaching Tips

Form Cues

  • Explode through the hips.
  • Fast elbows around.
  • Keep the bar close.
  • Punch the weight up.
  • Stand tall and brace.

Breathing

Inhale and brace the core tightly before initiating the pull; forcefully exhale as you transition into the overhead press and lock the weight out.

Range of Motion

The pull starts near the floor, transitioning to a clean catch with the hips slightly above parallel, concluding with elbows locked overhead.

Safety

Safety Notes

  • Maintain a neutral spine throughout the pulling phase.
  • Requires excellent technical proficiency; start extremely light.
  • Use bumper plates if planning to drop the bar safely.
  • If you miss the press, throw the bar forward, not backward.

Spotting

Not recommended; this is a ballistic movement. Learn to safely bail out by dropping the bar in front or using safeties in a rack.

Common Mistakes

  • Letting the hips rise faster than the chest (stripping)
  • Looping the barbell away from the body
  • Not fully extending the hips/knees before the catch
  • Catching the bar too deep or too softly

When to Avoid

  • Acute wrist, elbow, or shoulder injuries
  • Severe lower back pain or instability
  • Lack of foundational overhead pressing strength

Flexibility Needed

  • Excellent shoulder and thoracic extension for the overhead press
  • Adequate ankle dorsiflexion
  • Sufficient wrist flexibility for the front rack position

Build Up First

  • Proficiency in Barbell Deadlift
  • Proficiency in Barbell Front Squat
  • Competency in Explosive Shrug movements

Also known as

Power Clean and Jerk, Clean and Press, Olympic Press

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