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Some exercises are pretty self-explanatory, just from their name. Others are a bit more obscure and require a bit of browsing on the internet.<\/p>\n
Perhaps that’s how you’ve got here. You want to know what it is, how to do it, what muscles it works and what benefits it can bring to your workout. Maybe even some variations to try.<\/p>\n
So let’s tackle the clean and press. Sounds like a dry cleaning service. But it’s actually a popular lift used to target the muscles in the shoulders and the lower body and core. It’s a double movement compound exercise that can help bring some efficiency to your strength training or HIIT workouts.<\/p>\n
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There are two parts to the clean and press. The clean part and the press part, funnily enough.<\/p>\n
The clean movement involves lifting the weight from the floor up into a front rack position. The pressing movement is lifting the weight overhead. The clean is arguably the trickiest as it involves a couple of different phases to it, all of which happen in rapid succession.<\/p>\n
Step 1: With a straight back, bend your knees and sit back into a squat position so that you can grip the bar overhand with both hands.<\/p>\n
Steps 2 & 3 happen in one swift movement.<\/p>\n
Step 2: Drive through the heels, lifting the bar from the floor in a deadlift motion.<\/p>\n
Step 3: To pull the bar underneath your shoulder into the front rack position, shrug the shoulders and take a slight bend in the knees if it helps.<\/p>\n
Step 4: Straighten your arms up, lifting the bar overhead. Straighten the legs and keep the core tight.<\/p>\n
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