clean and press

What is Clean and Press? The clean and press is a compound exercise that combines two movements: the clean, which involves lifting a barbell or dumbbells from the floor to the shoulders, and the press, which involves pressing the weight overhead. This exercise targets multiple muscle groups and is highly effective for building strength and power.

Stand with feet shoulder-width apart and a barbell in front of you on the floor.
Squat down and grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lift the barbell by extending your hips and knees explosively, pulling the barbell up to your shoulders in one fluid motion.
Once the barbell reaches your shoulders, press it overhead by extending your arms.
Lower the barbell back to your shoulders and then down to the floor to complete one repetition.

Using improper form, such as rounding the back or using momentum to lift the weight.
Not engaging the core muscles throughout the movement. - Allowing the elbows to flare out during the press portion of the exercise.
Using too much weight, which can lead to injury.

Start with a light weight to practice proper form before increasing the load.
Focus on maintaining a strong core and neutral spine throughout the movement. - Keep the elbows close to the body during the press portion to minimize strain on the shoulders.
Control the weight throughout the entire movement for maximum muscle engagement.

Primary Muscles: Shoulders, traps, triceps, core, glutes, hamstrings - Secondary Muscles: Forearms, quads, lower back