Modified Clean and Press with Bar
Simplified clean-and-press variation that builds power and total-body strength.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: full body. Secondary: shoulders, legs, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Start with the bar at the hang or floor position.
- Explosively pull the bar to the shoulders (modified clean).
- Press the bar overhead to full lockout.
- Lower with control and reset.
- Repeat for desired reps.
Equipment
- Barbell
Coaching tips
Benefits
Simplified clean-and-press variation that builds power and total-body strength.
Common mistakes
Avoid early arm pull or excessive lower-back rounding.
Make it harder
Increase load or move toward a full clean and press.
Make it easier
Break into separate clean and press movements.
Breathing
Exhale on the press, inhale on the descent.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 8-10 repsGeneral 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.