Barbell Clean and Press

A whole-body power lift: explosive hip extension followed by a press. Technical; prioritise quality.

• Compound
• Barbell
• Advanced

How to do it

• Pull from the floor accelerating with your hips
• Catch the bar on your shoulders in a quarter squat
• Press overhead and lock out

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive pull, catch the bar and press; lower under control

Common mistakes

• Pulling only with your arms without hip extension
• Arching your lower back as you press

Muscles worked

Primary

• Shoulders
• Glutes

Secondary

• Traps
• Quads
• Erectors / lower back
• Core / abs

Alternatives

• Standing Overhead Press
• Conventional Deadlift