Male

Barbell Clean and Press

Muscles involved

If you want to build explosive athleticism and unmatched body stability, the Barbell Clean and Press is a fundamental exercise. By moving a barbell explosively from the floor all the way overhead, you transfer force seamlessly from your lower body to your upper limbs, demanding intense recruitment from your shoulders to stabilize the heavy weight overhead. This compound lift goes beyond simple muscle building; it teaches your entire body to operate as a single coordinated unit under heavy tension, yielding core stability and raw power that transfer directly to demanding athletic endeavors.

How to do it

1. Stand with feet shoulder-width apart and shins close to a bar on the floor. 2. Squat down with a flat back and grip the bar with a grip slightly wider than your shoulders. 3. Pull the bar by extending your knees and lifting it upward close to your body. 4. Rotate your elbows under the bar, place it on your shoulders, then press it overhead and return to the floor.

Equipment required

Barra

Muscles worked

Tips

- Use a grip that allows you to keep the bar close to your body during the pull. - When receiving the bar on your shoulders, keep your elbows high and core stable. - Press the bar overhead with an explosive but controlled movement.