Muscles worked
quads, hamstrings, glutes, shoulders, triceps
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barbell clean and press
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- quads
- Muscle group
- hamstrings
Secondary muscles
How to perform it
- 1
Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
- 2
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
- 4
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
- 5
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
- 6
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
- 7
Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
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