By Peter Oakden
Getting to grips with this move 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)
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
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)
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
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.
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