Upper Legs Exercise · Barbell

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Barbell Clean And Press

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.

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Also known as: Bb Clean And Press

Category

Upper Legs

Equipment

Barbell

Target

Quads

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Clean And Press

1. Set your feet shoulder-width apart with the barbell resting on the floor in front of you.
2. Bend your knees and hinge at your hips to reach down, taking an overhand grip on the bar with hands slightly wider than shoulder width.
3. Push through your heels and drive your hips and knees to extension, lifting the bar off the floor and keeping it tight to your body.
4. Once the bar passes your thighs, snap your hips forward explosively, shrug your traps, and pull the bar upward toward your chest.
5. As the bar rises to chest height, drop underneath it quickly and receive it at your shoulders, elbows facing forward and palms turned up.
6. From that shoulder-level catch, drive the bar straight overhead by fully extending your arms.
7. Bring the bar back down to the floor and continue for your target number of reps.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Clean And Press mainly targets your Quads, with your Hamstrings helping support the movement, along with your Glutes, Shoulders, Triceps.

More Upper Legs Exercises

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

More Quads Exercises

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

FAQ

What muscles does the Barbell Clean And Press work?

The Barbell Clean And Press mainly works your quads. It also helps strengthen your hamstrings and glutes, shoulders, triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Clean And Press?

You do the Barbell Clean And Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Clean And Press?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Clean And Press?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.