Barbell Clean and Press

Setup

1. 01Load a barbell on the floor and stand with mid-foot under the bar.
2. 02Grip the bar just outside the legs with straight arms and flat back.
3. 03Set the hips between knee and shoulder height with shoulders slightly over the bar.
4. 04Brace the trunk before breaking the bar off the floor.

Execution

1. 01Pull the bar off the floor with a strong, patient leg drive.
2. 02Extend the hips explosively as the bar passes mid-thigh and shrug hard.
3. 03Whip the elbows around to catch the bar on the front of the shoulders.
4. 04Stand fully, reset the brace, and press the bar strictly overhead to lockout.
5. 05Lower the bar back to the shoulders, then to the floor under control.

Checkpoints

• -Bar stays close to the body through the entire pull.
• -Elbows come through fast so the bar is racked, not caught on the arms.
• -Ribcage stays down during the press with no big lower-back lean.
• -Lockout finishes with the bar over the mid-foot and ears.

Common mistakes

• -Reverse curling the bar to the shoulders instead of using hip drive.
• -Pressing before the clean is fully caught and stabilized.
• -Hyperextending the lower back to grind out the press.
• -Letting the bar drift forward away from the body during the pull.