Barbell Clean and Press
Gym Exercise Card
Equipment
The barbell clean and press is a compound exercise that combines elements of powerlifting and Olympic weightlifting. It primarily enhances strength and power by targeting multiple muscle groups, making it effective for overall muscle development and coordination.
How to do it
- Start with a barbell on the ground and stand with feet shoulder-width apart.
- Bend at the hips and knees to grip the barbell with an overhand grip.
- Lift the barbell explosively to shoulder height, keeping it close to the body.
- Bend your knees slightly and press the barbell overhead while straightening your legs.
- Lower the barbell back to shoulder height, then to the ground.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Trapezius Upper Fibers Triceps Brachii
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