Clean and Press
Complete guide to Clean and Press. Learn proper form, technique, and execution. Targets Full Body. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Clean and Press
Add the appropriate amount of weight and stand with the bar over your mid-foot, feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your back flat and chest up.
Engage your abs and take a breath.
Explosively pull the bar upward, drop under it, and catch it on your shoulders in a front rack position.
Stand tall from the catch, then press the bar overhead until your arms are fully extended and exhale.
Lower the bar back to your shoulders, then to the floor and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |