Full body
Clean and Press
The Clean and Press is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, upper traps 12% and quads (vastus lateralis) 9%.
How to do it
- Stand over the barbell with feet hip-width and grip it just outside the legs with a flat back.
- Pull the bar explosively from the floor and catch it on the front of the shoulders in a quarter squat.
- Stand tall, squeeze the glutes and brace the abs.
- Press the bar straight overhead until the arms lock, moving the head back slightly to let it pass.
- Lower the bar to the shoulders, then to the thighs and back to the floor under control.
Tips
- Keep the legs still during the press: this is a strict press, not a push press.
- Reset the grip and breathe at the shoulders before each press.
Common mistakes
- Leaning back hard to press the bar.
- Letting the bar drift forward away from the face.
- Dropping the bar straight from overhead to the floor.
Muscles worked by the Clean and Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar then goes overhead. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Clean and Press alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Clean and Press work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The front delts, spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Clean and Press good for beginners?
The Clean and Press is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Clean and Press?
For example the Clean and Jerk, Clean and Power Clean. They train mostly the same muscles.
How do you make the Clean and Press harder?
Add weight or reps, or move on to the Clean and Jerk and Clean.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.