Zirv Fitness
Strength exercise

Clean and Press

How to do it

  1. Stand over a bar with feet hip width apart and grip it just outside the legs, hips low and back flat.
  2. Drive through the quadriceps and glutes to extend the hips explosively, pulling the bar up along the body.
  3. Shrug and pull under the bar quickly, rotating the elbows around to catch it across the front of the shoulders.
  4. Stand fully upright with the core braced before beginning the press.
  5. Press the bar overhead by driving through the shoulders until the arms lock out above the head.
  6. Lower the bar back to the shoulders and then 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

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator