How to Clean & Press
If you believe you’re familiar with compound barbell exercises, you might still need to master the barbell clean and press. This exercise engages your arms, abs, back, shoulders, and legs, making it one of the closest moves to a full-body workout. When performed correctly, the barbell clean and press is ideal for building practical, real-world strength.
Introduction:
The clean & press is a fundamental exercise in CrossFit and weightlifting that combines strength, power, and technique. This compound movement involves lifting a barbell from the floor to your shoulders (the clean) and then pressing it overhead (the press). The clean & press is an excellent full-body exercise that enhances muscle coordination, boosts cardiovascular fitness, and builds explosive power. In this guide, we’ll break down the clean & press, providing step-by-step instructions, equipment needs, scaling options, common mistakes to avoid, and the benefits of incorporating this powerful exercise into your workout routine.
Steps in the Clean & Press movement
Setup:
- Stand with your feet shoulder-width apart.
- Position the barbell over the mid-foot, with your shins close to the bar.
- Bend at the hips and knees, grasping the bar with a shoulder-width grip, palms facing down.
- Keep your back flat, chest up, and shoulders slightly in front of the bar.
The Clean:
- First Pull: Lift the bar by extending your knees while maintaining the angle of your back. The bar should travel close to your body.
- Transition: When the bar reaches just above your knees, explosively extend your hips and knees, pulling the bar up and shrugging your shoulders.
- Catch: As the bar reaches its peak, quickly drop into a squat position, rotating your elbows around and under the bar to catch it on your shoulders in the front rack position. Your elbows should be pointing forward, and your upper arms should be parallel to the ground.
- Stand Up: Stand up from the squat position, keeping the barbell in the front rack position.
The Press:
- Dip: Slightly bend your knees and hips to create a small dip.
- Drive: Extend your legs and hips explosively to generate upward momentum on the barbell.
- Press: As the bar passes your head, fully extend your arms overhead, locking out your elbows. Your biceps should be close to your ears.
- Finish: Lower the bar back to the front rack position and then to the floor, maintaining control throughout.
What Equipment is needed
- Barbell: The primary equipment for the clean & press.
- Weight Plates: Adjustable weights to match your fitness level.
- Lifting Platform or Rubber Mats: To protect the floor and reduce noise.
- Chalk: Optional, for improved grip.
Check out the Equipment subsite for more tools, tips, and inspiration.
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Dumbbell Clean & Press: Use dumbbells instead of a barbell for a more manageable load and greater range of motion.
- Kettlebell Clean & Press: A single kettlebell can be used for each hand, offering a different challenge and variation.
- Hang Clean & Press: Start the clean from a standing position rather than the floor to focus on the upper portion of the lift.
Common Mistakes to Avoid:
- Rounded Back: Ensure your back remains flat and core engaged to prevent injury.
- Early Arm Pull: Keep your arms straight during the first pull; rely on your hips and legs for power.
- Poor Elbow Position: Ensure your elbows are high and forward in the front rack position for better control and stability.
- Pressing Too Early: Fully extend your legs and hips before initiating the press to maximize power transfer.
Benefits of the Movement:
- Full-Body Strength: Engages multiple muscle groups, improving overall strength and muscle coordination.
- Power and Explosiveness: Enhances athletic performance by developing explosive strength in the hips and legs.
- Core Stability: Strengthens the core muscles through dynamic stabilization.
- Functional Fitness: Mimics real-world lifting patterns, improving functional strength and mobility.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Quadriceps, hamstrings, glutes, deltoids, triceps, trapezius.
- Secondary Muscles: Core stabilizers, including the abdominals and obliques.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Push Press: Similar to the clean & press but focuses solely on the pressing portion with a dip and drive.
- Jerk: A more dynamic overhead lift involving a split or squat stance to receive the bar.
- Snatch: A single, continuous movement lifting the bar from the ground to overhead.
- Front Squat: Focuses on the squatting portion, helping to build leg strength for the clean.
Q&A for Clean and Press
How to do clean and press for beginners?
For beginners, start with lighter weights to focus on form and technique. Practice the clean and press separately before combining them, and consider using a dowel or empty barbell to get comfortable with the movement.
How do I improve my clean and press?
To improve your clean and press, work on your overall strength and power, especially in the legs, core, and shoulders. Incorporate accessory exercises like front squats, deadlifts, and overhead presses into your routine.
What is a good clean and press?
A good clean and press is one that demonstrates proper form and control throughout the movement. For intermediate lifters, a clean and press of bodyweight is considered a solid achievement.
What are the rules for the clean and press?
The rules include maintaining a flat back, engaging the core, using leg drive for the press, and ensuring the barbell travels close to the body. Avoid using momentum from your lower back or arms in the initial pull.
Is clean and press hard?
Yes, the clean and press is challenging because it requires coordination, strength, and power. Mastering the technique can take time and practice, but the benefits are well worth the effort.
Can I do clean and press every day?
It’s not recommended to do clean and press every day due to the intense demand it places on your muscles and nervous system. Allowing rest days between sessions will help with recovery and progress.
How many reps clean and press?
For strength, aim for 3-5 sets of 3-6 reps with heavier weights. For endurance, use lighter weights and aim for 3-4 sets of 8-12 reps.
How many times a week should you clean and press?
Clean and press can be incorporated into your routine 2-3 times per week, depending on your overall training program and recovery capacity.
How to improve your clean and press?
Improving your clean and press involves working on technique, strength, and explosiveness. Incorporate drills, mobility exercises, and accessory lifts like front squats, shoulder presses, and power cleans.
Why was clean and press removed from the Olympics?
The clean and press was removed from the Olympics in 1972 due to concerns about judging inconsistencies and the risk of injury from improper form during the press phase.
Is clean and press good for mass?
Yes, the clean and press is effective for building muscle mass as it engages multiple muscle groups and promotes hypertrophy, especially in the shoulders, legs, and core.
Is clean and press better than deadlift?
Both exercises have their benefits. The clean and press is more dynamic and involves upper body pressing, while the deadlift focuses on lower body and posterior chain strength. They complement each other well.
Do cleans build muscle?
Yes, cleans are excellent for building muscle, especially in the legs, back, and shoulders. They also enhance power and coordination, making them a valuable addition to any strength training program.
Conclusion:
The clean & press is a powerful addition to any CrossFit or strength training routine. By mastering this exercise, you’ll enhance your functional fitness, build strength, and develop explosive power. Whether you’re a beginner or an intermediate athlete, incorporating the clean & press into your workouts will bring you closer to your fitness goals. So grab that barbell, focus on your technique, and enjoy the benefits of this dynamic movement!