Man does the clean and press

Perfect the Clean and Press: The Step-by-Step Guide to Mastering This Classic Lift

Dial in your technique for the classic clean and press with this how-to guide

Author: Peter Oakden

Getting to grips with the clean and press will prep your body for anything!

The clean and press is an effective and efficient movement to take a load from the floor to the overhead position. Learning how to do so will ensure that you’re well-prepared for any exercise that may present itself during a workout. There are many variations of the clean and press, but for this step-by-step guide we’ve used a barbell. 

Step 1 — Stance (Posture)

Man prepares to lift weights

Get close to the bar, with the laces of your shoes underneath it. Your hips should be slightly higher than your knees, with your back flat, chest lifted, eyes forward and arms long. Perform a hook grip on the bar until you hit the rack position. A good setup is essential; it will allow you to maintain good form and control once you begin to move the barbell. 

Step 2 — Stand the Weight Up

Man working out in the gym

Drive your lower body through the floor to get the load moving upwards. At this point, the barbell leaves the ground with your hips and shoulders rising at the same time. 

Step 3 — The Squat (The Clean)

Barbell squat

As the weight passes your knees, explosively extend your hips and legs, shrug your shoulders, then allow yourself to move underneath the barbell, receiving it in a front squat position. Your feet should be between hip and shoulder-width apart, with the barbell on the meaty part of your delts. 

Step 4 — Overhead Press

Barbell overhead press

From the front rack position, perform a standard overhead press to move the weight securely overhead. Your body should be upright, and your core muscles braced. Look straight ahead and fully extend your arms. Do not tilt your hips forward during this move. 

Former Royal Marines Commando Peter Oakden founded CaveFit with the aim of bringing athletic fitness workouts to the mainstream, helping people to improve their physical and mental health, and to work towards becoming better everyday athletes. 

Round up your troops for the CaveFit Games, September 3rd The CaveFit Games comes to St James’ Quarter, Edinburgh to create one of the most exciting functional fitness competitions the UK has ever seen. Soak up the atmosphere and get an amazing workout with your friends, whilst truly putting your fitness to the test.


Reasons why you should always listen to your personal trainer- Causing Injury, Failing To Respect Boundaries And Not Listening: 6 PT Red Flags Revealed.

Share on facebook
Share on twitter
Share on linkedin
Share on email
Share on whatsapp

get all the latest mucle, health and wealth news delivered straight to your inbox

Ready to channel your culinary creativity courtesy of Ross Edgley’s award-winning World’s Fittest Cookbook? Download the full recipe guide with ingredients and step-by-step method now and thank us later. The only problem you face now is which blockbuster recipe to try first