How to Clean and Press with Proper Form

The clean and press is a classic full-body exercise that has long been a favourite among weightlifters, athletes, and fitness enthusiasts. As a compound movement, it engages multiple muscle groups, helping to develop strength, power, and coordination. But where to start? To reap the benefits of this exercise while minimising the risk of injury, it’s essential to perform it with the correct form.

In this blog, you’ll learn how to clean and press with the proper technique, breaking down the movement into manageable steps. Whether you’re new to the gym or looking to refine your skills, this detailed breakdown will help you execute the clean and press with confidence and precision.

What is the Clean and Press?

The clean and press is a two-part movement that combines elements of the clean (a lifting motion that brings the barbell from the floor to your shoulders) and the press (a movement that pushes the barbell overhead).

This compound exercise targets several major muscle groups, including the quadriceps, hamstrings, glutes, shoulders, upper back, and core. Its explosive nature makes it ideal for building power and strength, which is why it’s commonly used in strength training and CrossFit routines.

Step-by-Step Guide: How to Clean and Press with Proper Form?

Let’s take a look at how to clean and press with proper form in easy step-by-step actions: 

Step 1: Set Up the Barbell

Before you begin, set up a barbell on the floor in front of you. Position the barbell close to your shins, with your feet hip-width apart and your toes pointing slightly outwards. When performing the clean and press, it’s crucial to maintain a stable base, so make sure your feet are rooted firmly into the ground.

Step 2: Adopt the Starting Position

Now that you’re set up, it’s time to adopt the correct starting position. Bend at the hips and knees, lowering your torso to grip the barbell with both hands. Your grip should be shoulder-width apart, and your palms facing you (overhand grip). Keep your chest up, shoulders pulled back, and your spine neutral. Imagine drawing your shoulder blades together to engage your upper back.

Your shins should be vertical, your hips slightly above knee level, and your core braced to protect your lower back. This position will allow you to lift the barbell with the most power and efficiency while avoiding strain.

Step 3: The First Pull

The first part of the clean is known as the “first pull.” To begin the lift, push through your heels and extend your hips and knees simultaneously. This will lift the barbell off the ground in a smooth, controlled motion. Your arms should remain straight, acting as hooks as you use the strength from your legs and hips to elevate the weight.

Step 4: The Second Pull

As the barbell reaches knee height, it’s time for the “second pull,” which involves an explosive movement to accelerate the bar upwards. Extend your hips and knees fully, while pulling the barbell close to your body. At this stage, your body will be in a triple extension—your ankles, knees, and hips should all be extended as you prepare to transition into the catch phase of the movement.

Use the power generated from your lower body to shrug your shoulders upwards and pull the barbell towards your chest. Remember, the clean is more about the explosive movement of your legs and hips than pulling with your arms.

Step 5: The Catch

Once the barbell has travelled upwards, you’ll need to “catch” it on your shoulders. To do this, rotate your elbows under the bar as quickly as possible, allowing it to rest across your clavicles and shoulders in a front rack position. Your elbows should be pointing forward, and your upper arms parallel to the ground. Slightly bend your knees to absorb the weight as you catch the barbell.

Ensure your core is tight, and maintain a neutral spine throughout. Your feet should still be planted firmly, and your body should feel balanced and stable at this point.

Step 6: The Press

Now that you’ve completed the clean, it’s time to move on to the press. From the front rack position, take a deep breath and brace your core. Push through your legs slightly as you begin to press the barbell overhead. Your arms should extend fully until the barbell is directly above your head.

As you press, keep your chest up and avoid arching your lower back, which can place unnecessary strain on your spine. Lock out your elbows at the top, and make sure your head moves slightly back to allow the bar to pass smoothly.

Step 7: Lowering the Barbell

Once you’ve successfully pressed the barbell overhead, it’s important to lower it safely. Reverse the movement by slowly bringing the barbell back down to your shoulders. From there, allow it to drop to the floor if using bumper plates, or lower it under control if your gym has strict weightlifting rules. Never rush this part of the movement, as lowering it too fast or in the wrong way can lead to injury.

Top Tips for Perfecting Your Clean and Press Technique

Now that you know how to clean and press, here are a few tips to help you refine your form and maximise your performance:

• Warm up properly: The clean and press is a demanding exercise, so ensure your muscles are warm and ready for action. Focus on dynamic stretches and mobility drills for your shoulders, hips, and lower back before starting the move. 
• Start with a light weight: If you’re new to the clean and press, begin with a lighter barbell or even a weightless bar to practise the movement. Gradually increase the weight as you become more confident in your technique. You could even use a pole or stick at first. 
• Focus on form, not speed: While the clean and press is an explosive movement, it’s more important to maintain good form than rush through the exercise. Take your time to ensure each phase is executed correctly.
• Use online fitness classes for guidance: If you’re struggling to get the technique right, consider joining an online fitness class where a professional can offer real-time feedback and guidance on your form. This provides you with a perspective you can’t get from training alone.

Common Mistakes to Avoid

While learning how to clean and press, be mindful of these common mistakes:

• Rounding the back: Always maintain a neutral spine throughout the movement to avoid injury.
• Using too much arm power: Remember that the clean is primarily driven by your legs and hips, not your arms.
• Not locking out: Ensure your elbows are fully extended at the top of the press to complete the movement. 
• Don’t try and do it alone: Once you know the move it’s pretty straightforward, but at first you may struggle to get your form right. So if you’re keen to know how to clean and press then you should reach out to the professionals, such as AngelicaPT. Her free trial workout classes are a great way to learn new moves, either in person or via online PT sessions.

For more information about how AngelicaPT can help you perfect your clean and press technique through both in-person and virtual fitness classes as well as some AngelicaPT testimonials from personalised coaching, get in touch today.