Barbell Power Clean and Press
Explosive full-body compound lift combining power clean and overhead press to develop power, strength, and coordination, targeting quads, glutes, shoulders, traps, and core.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Shoulders, Hamstrings, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Shoulders
9/10Anterior Delts
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Traps
8/10Upper Traps
Lower Back
7/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Triceps
7/10Long Head, Lateral Head, Medial Head
Calves
6/10Gastrocnemius, Soleus
Lats
6/10Teres Major
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds • Allow full recovery for maximal power
How to Perform
Stand with feet shoulder-width apart, barbell on floor in front of shins. Grip overhand outside legs, hinge at hips, bend knees, keep back flat and chest up with core braced.
- Drive through heels to extend knees and hips, pull bar close along shins.
- Accelerate explosively at knees by extending hips, knees, ankles while shrugging shoulders.
- Pull body under bar and drop into quarter squat to catch on shoulders with elbows high.
- Stand fully from catch position.
- Dip slightly at knees and hips, then drive up explosively to propel bar overhead.
- Press bar to full lockout with arms extended and head through arms.
- Lower bar controlled to rack, then reverse clean to floor.
Coaching Tips
Form Cues
- Bar stays close to body
- Triple extension explosively
- Elbows up in rack
- Drive through heels
- Neutral spine always
Breathing
Inhale deeply before pull, brace core, exhale sharply during explosion and press.
Tempo
1-0-1
Range of Motion
Bar travels from floor to mid-thigh for pull, catches in quarter squat at shoulders, presses to full overhead extension with locked elbows.
Safety
Safety Notes
- Start with empty bar to master technique
- Avoid if acute wrist, shoulder, or back injury
- Maintain flat back to prevent strain
- Use bumper plates for safe drops
- Not recommended during pregnancy
Spotting
Spot from behind on press phase for heavy loads; assist descent if needed. Use platform with bumpers preferred over spotting.
Common Mistakes
- Rounding back during pull
- Bending arms too early
- Incomplete shoulder shrug
- Poor rack position
- Head jutting forward prematurely
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Wrist instability
- Pregnancy
Flexibility Needed
- Full shoulder flexion overhead
- Ankle dorsiflexion for catch
- Hip mobility for hinge
Build Up First
- Proficiency in deadlift
- Overhead press technique
- Power clean fundamentals
Also known as
Power Clean and Press, Barbell Clean and Press, Clean and Press
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