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FITLOOP

StrengthIntermediate

Clean and Press - Barbell

Equipment:Barbell
Type:Compound
Force:Push

Muscles Targeted

Primary

Shoulders, Quadriceps

Secondary

Abdominals, Calves, Glutes, Hamstrings, Lower Back, Middle Back, Traps, Triceps

How to Perform

  1. 1

    Perform Barbell Clean: Lift bar from floor, catch in front squat.

  2. 2

    Recover to standing position with bar in front rack.

  3. 3

    Press Phase: Engage core. Press barbell strictly overhead until arms are fully extended.

  4. 4

    Keep back straight, avoid excessive lean.

  5. 5

    Pause briefly.

  6. 6

    Lower bar back to front rack position with control.

  7. 7

    Lower bar safely to floor or repeat.

  8. 8

    (Note: Differs from C&J as press is strict, no leg drive).