How to do the Barbell Clean And Press
Barbell Clean And Press is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Barbell Clean And Press demonstration · © GymiaFit
Barbell Clean And Press at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes, Shoulders, Triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Clean And Press step by step
- 1Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
- 2Bend 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.
- 3Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
- 4As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
- 5As 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.
- 6From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
- 7Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Barbell Clean And Press — questions
What muscles does the Barbell Clean And Press work?
The Barbell Clean And Press primarily targets the Quads. It also recruits the Hamstrings, Glutes, Shoulders, Triceps as secondary movers.
What equipment do I need for the Barbell Clean And Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Clean And Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Clean And Press?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell One Leg Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Clean And Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.