TETSUBarbell Clean And Press
The Barbell Clean And Press is a barbell exercise for the upper legs that primarily targets the quads, with the hamstrings, glutes, shoulders and triceps assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Barbell Clean And Press
- Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
- Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
- As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
- As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
- From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Clean And Press work?
The Barbell Clean And Press primarily targets the quads. The hamstrings, glutes, shoulders and triceps work as supporting muscles.
What equipment do I need for the Barbell Clean And Press?
You need a barbell to perform the Barbell Clean And Press.
How many sets and reps of the Barbell Clean And Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Clean And Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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