Clean and Press
10 reps
Clean the bar to your shoulders, then strictly press it overhead.
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QUADS
Clean and Press
This lift joins a clean with an overhead press, moving the barbell from the floor to the shoulders and then to lockout. It loads the legs, core, shoulders, and arms while teaching your body to move weight efficiently across planes. A great builder of total-body strength and athletic power.
How to do it
- 1
Set up over the bar with feet shoulder-width, toes slightly out, and the bar near your shins.
- 2
Hinge and bend the knees to grip the bar overhand at shoulder width.
- 3
Drive through your heels and extend hips and knees to pull the bar up your body.
- 4
Snap your elbows under to catch it in a front rack position on your shoulders.
- 5
Stabilize with a braced core, then press the bar overhead until your arms lock out.
- 6
Lower it to the shoulders and back to the floor.