Barbell clean and press is an effective strength training exercise that targets multiple muscle groups in your body, including your shoulders, back, legs, hips, and core. This compound exercise involves two separate movements - the clean and the press - which together help you build strength, power, and explosiveness.
The Clean
The first part of the barbell clean and press is the clean. To perform this movement, stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your knees slightly bent.
Next, lift the barbell off the floor by extending your hips and knees. As the barbell rises, pull it towards your body and keep your elbows high. When the barbell reaches your chest, quickly rotate your elbows under the bar and "catch" it in a front squat position. Stand up tall and hold the barbell at chest level.
The Press
The second part of the barbell clean and press is the press. From the front squat position, brace your core and stand up tall. Take a deep breath and press the barbell overhead, fully extending your arms. Keep your core tight and your back straight throughout the movement.
Lower the barbell back down to your chest and bring it back down to the floor to complete one rep. Repeat for the desired number of reps.
Tips for Success
Here are some tips to help you perform the barbell clean and press with proper form:
- Start with a light weight and focus on proper form before increasing the weight.
- Keep your back straight throughout the movement to avoid injury.
- Use your legs to lift the barbell off the floor, not your back.
- Keep your elbows high during the clean to prevent the barbell from swinging away from your body.
- Brace your core during the press to maintain stability and prevent injury.
Variations
There are several variations of the barbell clean and press that you can try to add variety to your workouts:
- Push press: Instead of starting with a clean, use your legs to help you press the barbell overhead.
- Hang clean and press: Start with the barbell at hip level instead of on the ground.
- Dumbbell clean and press: Use dumbbells instead of a barbell for a different challenge.
Benefits of Barbell Clean and Press
The barbell clean and press is a full-body exercise that offers numerous benefits for your physical fitness and overall health:
- Builds strength and power in multiple muscle groups.
- Improves explosiveness and speed.
- Increases muscle size and definition.
- Boosts cardiovascular health and endurance.
- Enhances overall athletic performance.
Conclusion
The barbell clean and press is a challenging exercise that can help you build strength, power, and explosiveness. By following proper form and incorporating variations into your workouts, you can get the most out of this full-body exercise and achieve your fitness goals.