Zirv Fitness
Strength exercise

Axle Clean and Press

How to do it

  1. Load an axle bar with weight plates and set it on the floor with feet hip to shoulder width apart.
  2. Grip the thick bar with both hands just outside the legs and set the back flat with the hips lower than the shoulders.
  3. Drive through the quadriceps and glutes to pull the bar upward, extending the hips explosively as it reaches the torso.
  4. Rotate the elbows underneath the bar to catch it at the front of the shoulders in a front rack position.
  5. Brace the core and drive the bar overhead by pressing through the shoulders until the arms lock out above the head.
  6. Lower the axle back to the front rack and then return it to the floor under control to reset for the next repetition.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Barbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle SnatchBarbell Overhead Squat (Snatch Grip)
Type
Strength
Equipment
Axle Bar, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight