Barbell Clean And Press

GlutesCalvesQuadricepsHamstringsBicepsDeltoidsTrapeziusBarbellBeginner
1. Setup in a shoulder-width stance with the barbell resting on the floor in front of you. 2. Bend at the knees and hips with a straight back to grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 3. With your core engaged, push through your heels to stand up, lifting the barbell up along your body. 4. As the barbell reaches your thighs, quickly bend at the hips and knees while pulling the barbell up towards your shoulders. Elbows should be high and outside. 5. In one smooth motion, press the barbell upward by extending your arms straight overhead. 6. Lower the barbell back to your shoulders by bending your elbows and upper back as you prepare to go into the next repetition. 7. To complete the exercise, lower the barbell back down to the starting position on the floor, maintaining a controlled motion throughout.

How to perform the Barbell Clean And Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Clean And Press using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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