Shoulders
Clean and Press
A powerful compound movement that builds explosive total-body strength and broad, stable shoulders.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and the barbell over your mid-foot, then hinge at the hips to grip the bar just outside your legs.
Keep your back flat and chest up as you pull the bar vertically by extending your hips and knees explosively.
Once the bar reaches mid-thigh, shrug your shoulders and pull your body under the bar, catching it on the front of your shoulders in a slight squat.
Stand up straight with the bar in the front rack position, ensuring your elbows are slightly in front of the bar.
Press the bar directly overhead by extending your arms fully until your elbows are locked out and the bar is aligned with your spine.
Lower the bar back to your shoulders with control, then return it to the floor by hinging at the hips and knees.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Curling the bar with the arms instead of using hip drive
- Leaning too far back during the overhead press
- Allowing the bar to drift away from the body during the pull
- Failing to engage the core, leading to an arched lower back
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.