Back to Exercise Library
AdvancedFull BodyBarbellCompound

Barbell Clean and Press

A classic Olympic-style lift, this compound exercise develops power, strength, and coordination. It combines a clean from the floor to shoulders, then an overhead press.

Barbell Clean and Press demonstration

Visual demonstration — Barbell Clean and Press

Muscles Worked

Legs (Primary)ShouldersBack

Step-by-Step Instructions

  1. 1Stand with feet hip-width, barbell over midfoot.
  2. 2Grip the bar, hinge at hips, and pull the bar explosively to your shoulders.
  3. 3Catch the bar in a front rack position, then press overhead.
  4. 4Lower the bar to the floor under control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Use legs and hips to drive the bar up.
  • Keep bar close to the body.
  • Reset between reps for safety.

Common Mistakes to Avoid

  • Using arms instead of legs for power.
  • Letting bar drift away from body.
  • Pressing before stabilizing the bar.

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan