Exercise guide
Clean and Press
The Clean and Press combines an explosive barbell clean with an overhead press. The bar travels from the floor to the shoulders before being pressed overhead without a second leg drive. The shoulders provide the main pressing effort, while the legs, hips, back, traps, trunk, and triceps contribute to the complete lift.
Training context
Keeping the Clean and Press controlled
The clean and press should be treated as two connected movements with a clear pause between them. After receiving the clean, the lifter stands fully and establishes balance before beginning the press.
Unlike a clean and jerk, the overhead phase is normally performed without dipping and driving through the legs. If the knees bend to launch the bar, the exercise has become a push press variation.
Technique overview
Set the front rack before pressing
Keep the bar close during the clean and rotate the elbows underneath to receive it on the shoulders. Stand completely, reset the feet, and stabilize the torso. Press the bar overhead without leaning backward or using another leg drive. Lower to the shoulders under control before returning the bar to the floor.
Treat this as an overview and use a range, pace, and setup you can control.