Clean And Press W Bar
Increases strength, power, and speed
LegsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: quadriceps, glutes. Secondary: hamstrings, core, deltoids |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 5 sets × 6 reps |
| Estimated calories burned | ~11 kcal |
How to do it
- Step 1: Setup — stand with feet shoulder-width apart, toes pointing forward, and hold the barbell with your hands shoulder-width apart.
- Step 2: Initiation — hinge at the hips, keeping your back straight, and lower the barbell to just below your knees.
- Step 3: Pause — pause for a brief moment at the bottom of the clean, keeping your core engaged and your back straight.
- Step 4: Clean — explosively lift the barbell up to shoulder height, rotating your wrists so your palms face forward.
- Step 5: Press — press the barbell straight up over your head, extending your arms fully.
- Step 6: Lower — slowly lower the barbell back to the starting position, keeping control throughout the entire movement.
- Step 7: Safety note — keep your core engaged and avoid arching your back throughout the exercise.
Equipment
- Barbell
Coaching tips
Benefits
Increases strength, power, and speed
Common mistakes
Not pausing at the bottom of the clean
Make it harder
Increase the weight or reps, or decrease the pause time
Make it easier
Decrease the weight or reps, or increase the pause time
Breathing
Exhale on press, inhale on lower
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each legGeneral 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.