Barbell Clean and Press

Set-up

• Stand with your mid-foot under the bar and grip it just outside your legs.

How to do it

1. Clean the bar to the front of your shoulders and stand up fully.
2. Brace your core and squeeze your glutes.
3. Press the bar straight overhead without using your legs.
4. Lower it to your shoulders, then back to the floor under control.

Coaching cues

• Finish the clean completely before you press.
• Move your head back to let the bar pass, then forward under it.

Common mistakes

• Leaning back to finish the press.
• Pressing the bar out in front instead of straight up.

Safety

• Learn the clean with a qualified coach before adding weight.