Barbell Clean and Press
Exercise Profile
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Introduction to the Barbell Clean and Press
The Barbell Clean and Press is a compound exercise that primarily targets the shoulders, but also works the entire body, enhancing overall strength, power, and coordination. This versatile workout is suitable for anyone looking to improve their functional fitness, from athletes to gym enthusiasts. People might opt for this exercise as it not only boosts muscle growth and endurance, but also improves posture and stability, offering a comprehensive workout in a single move.
Performing the: A Step-by-Step Tutorial Barbell Clean and Press
- In a swift, controlled motion, pull the barbell up towards your shoulders, keeping it close to your body, and rotate your wrists under the bar as you do so, catching it on your front shoulders.
- Make sure your elbows are pointing forward and the barbell is resting on your collarbone or shoulders, this is the 'clean' part of the exercise.
- Now, prepare for the 'press' by slightly bending your knees and then pushing upwards with your legs while also pushing the barbell straight up over your head until your arms are fully extended.
- Lower the barbell back to your shoulders and then to the floor to complete one repetition, ensuring to maintain control and proper form throughout the movement.
Tips for Performing Barbell Clean and Press
- **Proper Grip**: Grip the barbell correctly to ensure stability and control. Your hands should be slightly wider than shoulder-width apart. A common mistake is gripping the bar too wide or too narrow, which can limit your control over the barbell and increase the risk of injury.
- **Proper Lifting Technique**: In the first phase, the 'clean', you should lift the barbell from the floor to your shoulders in one fluid motion. Bend your knees and hips to lower your body to the barbell, then extend your hips and knees in an explosive movement to lift the barbell. Avoid lifting with your back or arms alone, as this can strain these areas.
- **Press
Barbell Clean and Press FAQs
Can beginners do the Barbell Clean and Press?
Yes, beginners can do the Barbell Clean and Press exercise, but it's important to start with lighter weights to master the proper form and technique first. This exercise is a complex movement that involves multiple joints and muscle groups, so it's crucial to learn how to do it correctly to avoid injury. It's also recommended to have a personal trainer or an experienced lifter guide you initially. As you become more comfortable and proficient, you can gradually increase the weight.
What are common variations of the Barbell Clean and Press?
- The Hang Clean and Press starts with the barbell at the hips rather than the floor, which requires a powerful hip drive to clean the weight to the shoulders before pressing.
- The Squat Clean and Press involves catching the barbell in a full squat position after the clean, then standing up and pressing the barbell overhead.
- The Split Clean and Press is a variation where the lifter "splits" their legs into a lunge position when catching the barbell, then brings their feet together before pressing the weight.
- The Single-Arm Dumbbell Clean and Press is a unilateral variation that involves cleaning a dumbbell from the floor to the shoulder, then pressing it overhead, which can help address any imbalances between the two sides of the body.
What are good complementing exercises for the Barbell Clean and Press?
- The push press is another exercise that complements the Barbell Clean and Press, as it helps to improve the overhead pressing strength and power, which is crucial for the press phase of the Barbell Clean and Press.
- Deadlifts can also be beneficial because they target the posterior chain muscles, including the hamstrings, glutes, and lower back, which are heavily involved in the clean phase of the Barbell Clean and Press.
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