Alternating Bodyweight Clean and Press
Develops power, coordination, and full-body strength using only bodyweight.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: full body. Secondary: shoulders, core, legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~7 kcal |
| Equipment | None needed |
How to do it
- Start in a standing position.
- Perform a bodyweight clean motion (hinge then explosively stand).
- Immediately press the arms overhead.
- Lower with control and alternate sides if applicable.
- Repeat for desired reps.
Coaching tips
Benefits
Develops power, coordination, and full-body strength using only bodyweight.
Common mistakes
Avoid excessive lower-back rounding or incomplete extension.
Make it harder
Add speed or progress to weighted versions.
Make it easier
Break the movement into separate clean and press phases.
Breathing
Exhale on the press, inhale on the lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.