PlanWorkouts

Exercise 0028 · REF SGY8Zui

Barbell Clean And Press exercise animation

Barbell Clean And Press

Category
Upper Legs
Equipment
Barbell
Target
Quads

The barbell clean and press is a full-body power movement, pulling the bar from the floor to the shoulders and then pressing it overhead in one continuous sequence. It demands hip drive, timing, and shoulder stability all at once, which is why it shows up more in athletic and strongman training than typical bodybuilding splits. Technique matters far more than load here — most lifters should learn the pull before adding real weight.

How to Do the Barbell Clean And Press

  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.

Muscles Worked

The Barbell Clean And Press primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes, Shoulders, Triceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Clean And Press work?
The Barbell Clean And Press primarily targets the quads, with the hamstrings and glutes, shoulders, triceps assisting.
What equipment do I need for the Barbell Clean And Press?
The Barbell Clean And Press is done with a barbell.
What's a good alternative to the Barbell Clean And Press?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.