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.
Barbell, Plates
5/5 • Advanced
Traps, Glutes, Shoulders
Lower Back, Abs
4
Yes
No
No
Large
High
Upper Traps, Mid Traps
Glute Max
Anterior Delts, Medial Delts
Biceps Femoris, Semitendinosus
Long Head, Lateral Head
Rectus Femoris, Vastus Lateralis
Erector Spinae
Rectus Abdominis
1-5 reps
90-240 seconds • Rest long enough to maintain maximal power output per set.
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.
Inhale and brace the core tightly before initiating the pull; forcefully exhale as you transition into the overhead press and lock the weight out.
The pull starts near the floor, transitioning to a clean catch with the hips slightly above parallel, concluding with elbows locked overhead.
Not recommended; this is a ballistic movement. Learn to safely bail out by dropping the bar in front or using safeties in a rack.
Power Clean and Jerk, Clean and Press, Olympic Press
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Barbell, Plates
Quads
Barbell, Plates
Traps
Barbell, Plates
Quads
Barbell, Plates
Glutes, Quads
Barbell, Plates
Glutes, Quads
Barbell, Plates
Quads
Barbell, Plates
Quads
Barbell
Quads
Barbell, Squat Rack
Shoulders
Barbell, Plates
Triceps
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