Clean and Press Exercise
About Clean and Press Exercise
The Clean and Press exercise is a full-body strength movement that combines two essential components: the clean, which focuses on lifting a barbell from the floor to the shoulders, and the press, which involves pushing the barbell overhead. This compound movement engages multiple muscle groups, including the legs, core, shoulders, and arms. It is widely used in weightlifting, bodybuilding, and functional fitness routines to build strength, power, and endurance.
The exercise begins with the clean, where you use your legs and hips to drive the barbell upward to shoulder level. Once in position, the press phase uses the upper body to push the bar overhead. This combination of pulling and pressing allows for both lower and upper body engagement, making it a highly efficient and functional exercise.
Origin of the Clean and Press Exercise
The Clean and Press exercise originated from traditional Olympic weightlifting practices. It was a popular movement in early strength competitions before the strict press was removed from Olympic lifting events in the 1970s. During its time in competitive lifting, the Clean and Press was viewed as a test of both technique and brute strength, requiring lifters to move a barbell efficiently from the ground to overhead in one fluid motion.
Although it is no longer included in Olympic weightlifting, the Clean and Press has remained a staple in strength training and conditioning programs due to its ability to improve explosive power and overall strength. Many athletes and fitness enthusiasts incorporate this exercise to develop coordination, balance, and total-body strength.
Types of the Clean and Press Exercise
There are several variations of the Clean and Press exercise that focus on different elements of strength and power:
- Power Clean and Press: A more explosive variation, focusing on generating maximum power during the clean and the press, often using heavier weights.
- Dumbbell Clean and Press: This variation uses dumbbells instead of a barbell, allowing for a greater range of motion and better isolation of the muscles.
- Single-Arm Clean and Press: In this variation, the exercise is performed with one arm at a time, helping to improve unilateral strength and balance.
Exercise Overview
Clean and Press Exercise Instructions
- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to the sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat-back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extends at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
- At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
- As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
- Stand to full height, holding the bar in a clean position.
- Without moving your feet, press the bar overhead as you exhale. Lower the bar under control.
Clean and Press Exercise Health Benefits
- Full-Body Strength Development
The Clean and Press engages multiple muscle groups, including the legs, core, shoulders, and arms. It promotes balanced strength across the body, making it a highly effective exercise for building overall muscle power. - Improves Explosive Power
The explosive nature of the clean phase helps develop fast-twitch muscle fibers, which are essential for quick, powerful movements in sports like sprinting, jumping, and weightlifting. - Enhances Cardiovascular Fitness
Because it’s a compound movement, the Clean and Press can elevate your heart rate, providing both strength and cardiovascular benefits. It’s an excellent exercise for improving endurance and overall fitness levels. - Boosts Core Stability and Balance
The Clean and Press requires significant core engagement to stabilize the body during both the lifting and pressing phases. Strengthening the core improves posture, balance, and overall functional stability. - Promotes Functional Strength
This exercise mimics real-world movements like lifting and pushing objects overhead, making it highly functional for everyday activities and sports. It improves coordination and balance, which are crucial for athletic performance. - Increases Shoulder and Upper Body Strength
The press portion of the exercise targets the shoulders, triceps, and upper back muscles, leading to improved upper body strength and definition. Stronger shoulders reduce the risk of injury in daily tasks and other workouts. - Supports Fat Loss
The Clean and Press is a high-intensity movement that burns a significant number of calories due to its full-body engagement. When combined with proper nutrition, it can contribute to fat loss and lean muscle development.
Clean and Press Exercise Tips
- Start with Proper Form
Before adding heavy weights, focus on mastering the form. Break down the movement into two parts: the clean and the press. Ensure you’re using the correct technique for each phase to avoid injury and maximize results. - Keep the Bar Close to Your Body
During the clean, keep the barbell close to your body as you lift it from the ground to your shoulders. This reduces strain on your lower back and allows for a smoother, more controlled movement. - Drive Through Your Hips
The clean phase relies heavily on hip power. Use your legs and hips to generate the force needed to lift the bar. Focus on an explosive hip extension to drive the bar upward. - Engage Your Core
Keep your core tight throughout the exercise to stabilize your body and protect your lower back. A strong core ensures that you’re lifting with control and prevents overloading your spine. - Use a Neutral Grip for the Press
Once the bar is at shoulder level, press it overhead with a strong, neutral grip. Keep your wrists straight and avoid flaring your elbows out to the sides. This technique ensures you’re using your shoulders and triceps effectively. - Avoid Overextending at the Top
When pressing the bar overhead, make sure to stop when your arms are fully extended but not locked. Overextending your arms or arching your back can place unnecessary strain on your lower back and shoulders. - Breathe Correctly
Inhale before lifting the bar and exhale as you press the bar overhead. Proper breathing helps maintain control and prevents dizziness or loss of balance during the movement. - Start with Lighter Weights
If you’re new to the Clean and Press, begin with lighter weights to focus on technique. Once you’re comfortable with the movement, you can gradually increase the weight to challenge your muscles. - Rest Between Sets
The Clean and Press is an intense, full-body exercise. Make sure to rest for 60-90 seconds between sets to allow your muscles to recover and maintain proper form. - Use Chalk or Wrist Wraps (optional)
For added grip stability, consider using chalk or wrist wraps. This is particularly helpful when using heavier weights, as it can prevent your grip from slipping and help you focus on the lift.
Clean and Press Exercise Pros
- Full-Body Workout
The Clean and Press engages multiple muscle groups, including the legs, core, shoulders, arms, and back. This makes it a highly efficient exercise for building overall strength and endurance. - Improves Explosive Power
The clean phase of the movement builds explosive power in the hips and legs, which is essential for sports that require quick, powerful movements such as sprinting, jumping, and weightlifting. - Increases Cardiovascular Endurance
Due to the combination of lifting and pressing, the Clean and Press can elevate your heart rate, providing both strength and cardiovascular benefits in a single exercise. - Builds Functional Strength
The Clean and Press mimics real-world movements, such as lifting objects from the ground and pressing them overhead. This functional strength translates into improved performance in daily tasks and athletic activities. - Boosts Core Stability and Balance
The Clean and Press requires significant core activation to stabilize the body during the clean and the press. This helps improve posture, balance, and core strength, which can reduce the risk of injury. - Efficient for Time
Since it targets multiple muscle groups in one exercise, the Clean and Press is time-efficient. It’s a great choice for those looking to maximize their workout in a short amount of time.
Clean and Press Exercise Cons
- Requires Proper Technique
The Clean and Press is a complex, multi-step movement. Without proper form, there is a risk of injury, particularly to the lower back, shoulders, and wrists. It’s essential to learn the technique before adding heavy weights. - Not Beginner-Friendly
Due to its complexity, the Clean and Press may not be suitable for beginners. It’s a more advanced exercise that requires coordination, balance, and strength. Beginners should start with simpler movements to build a foundation. - Potential for Lower Back Strain
If performed with improper form, the clean phase can place excessive strain on the lower back. Lifters must maintain a neutral spine and engage their core to prevent injury. - Requires Equipment
The Clean and Press requires a barbell, weight plates, and possibly wrist wraps or chalk for grip support. This limits its accessibility for those without access to proper gym equipment. - Can Lead to Overtraining
As a full-body exercise, the Clean and Press can be taxing on the body. Overtraining or performing too many sets without adequate rest can lead to fatigue or injury, particularly in the shoulders and lower back. - Not Ideal for Muscle Isolation
While it’s great for overall strength, the Clean and Press is not ideal for those looking to isolate specific muscle groups. If your goal is to focus on one muscle at a time, this exercise may not be the best fit.
Clean and Press Exercise Frequently Asked Questions
What muscles does the Clean and Press target?
The Clean and Press targets multiple muscle groups, including the legs (quads, hamstrings), glutes, back (lats, traps), core, shoulders (deltoids), and arms (biceps, triceps). It’s a full-body exercise that engages both upper and lower body muscles.
Is the Clean and Press suitable for beginners?
The Clean and Press is a complex movement and may not be suitable for complete beginners. It’s best to start with foundational movements like deadlifts and shoulder presses before progressing to the Clean and Press. Once the technique is mastered, beginners can gradually incorporate it into their routine with lighter weights.
How much weight should I use for the Clean and Press?
Start with a light to moderate weight to practice proper form. As you gain confidence and strength, gradually increase the weight. Always focus on technique before adding heavy loads to avoid injury.
What are the common mistakes to avoid in the Clean and Press?
Common mistakes include rounding the back during the clean, overextending the lower back during the press, using momentum instead of strength, and failing to engage the core. To avoid these errors, focus on maintaining a neutral spine, controlled movements, and proper form.
How many sets and reps should I do for the Clean and Press?
A good starting point is 3-4 sets of 6-10 reps. Adjust based on your fitness goals—lower reps with heavier weight for strength or higher reps with moderate weight for endurance.
Can I do the Clean and Press with dumbbells?
Yes, the Clean and Press can be performed with dumbbells instead of a barbell. Using dumbbells allows for a greater range of motion and can help improve unilateral strength and balance.
What’s the difference between a Clean and Press and a Clean and Jerk?
The Clean and Press involves cleaning the barbell from the ground to shoulder height and then pressing it overhead in one fluid motion. The Clean and Jerk, on the other hand, involves cleaning the barbell to the shoulders, then using a split or squat stance to jerk the weight overhead in a more dynamic movement.
Should I use a lifting belt for the Clean and Press?
A lifting belt can provide extra lower back support, especially when lifting heavier weights. However, it’s important to rely on core engagement rather than depending solely on the belt for stability.
How can I avoid lower back strain when performing the Clean and Press?
To avoid lower back strain, focus on engaging your core throughout the movement and maintaining a neutral spine. Avoid rounding your back during the clean, and do not overextend your lower back during the press.
