Barbell Clean and Press
Equipment
Bend at your hips and knees to grip the barbell with an overhand grip, hands just outside of your knees, then straighten your back and lift your chest, preparing to lift the weight.
In a swift and controlled movement, lift the barbell from the ground by explosively standing up, pulling the barbell up to your shoulders while simultaneously dropping under the bar and catching it on your front shoulders, this is the 'clean' part of the exercise.
After a brief pause, push the barbell overhead by extending your arms, keeping your core engaged and your back straight, this is the 'press' part of the exercise.
Lower the barbell back to your shoulders and then to the ground to complete one rep, then repeat the process for your desired number of repetitions.
Pro Tip
**Use Your Legs, Not Your Back**: A common mistake is to pull the barbell up with your back and arms. Instead, you should be using the power of your legs and hips to drive the barbell upward. Once the barbell passes your knees, quickly extend your hips and knees (like a jump) to create momentum to pull the barbell up to your shoulders. **Smooth Transition**: The transition from the clean (pulling the barbell up to your shoulders) to the press (pushing the barbell overhead) should be smooth. As you catch