How to Do Clean and Press

Start and end of one clean rep of Clean and Press.

Quick facts

How to perform Clean and Press

1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
6. Stand to full height, holding the bar in the clean position.
7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Muscles worked

• Shoulders (primary): raises and rotates the arms and drives everything overhead.
• Core (secondary): braces the trunk and resists twisting to protect the spine.
• Calves (secondary): points the foot to power push-off and steady the ankle.
• Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
• Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
• Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
• Quads (secondary): extends the knee to drive squats, lunges and jumps.
• Triceps (secondary): straightens the elbow to lock out every press and pushdown.

Sets & reps by goal

Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.

Form tips

• Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
• Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
• Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
• Breathe out on the effort and in on the return, keeping one steady rhythm across the set.

Common mistakes

• Pressing with the lower back arched instead of a braced, stacked torso.
• Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
• Chasing weight jumps before the current load feels solid on every rep.

Frequently asked questions