Barbell Clean and Press

Expert Advice

Use a powerful hip drive to generate momentum for the clean, and keep the bar close to your body throughout the lift.

Begin with the barbell on the floor and stand with feet hip-width apart.
Bend at the hips and knees to grip the bar with a pronated grip.
In one explosive movement, lift the bar by extending your hips and knees.
As the bar reaches your thighs, shrug your shoulders and pull yourself under the bar, catching it at shoulder height.
Stand up straight, then press the bar overhead until your arms are fully extended.
Lower the bar back to your shoulders and then to the floor.
Repeat for the desired number of repetitions.