The clean and press is a powerful exercise that combines strength and power so if you’re still not doing it – what are you waiting for? You might think it’s just an exercise in which you lift heavy weights and you have better things to do, but it’s more than that. 

The clean and press exercise will improve your overall athletic performance plus boost your explosive power. 

If you’re still on the fence about it, that’s okay because we’ll change your mind. In this article, you’ll find out all about the ins and outs of this superstar – how to nail the technique, the benefits you can expect from it, and even some variations and alternatives.

Ready to clean & press like an expert? Keep reading!

The clean and press workout is a compound exercise that combines two distinct movements – the clean and the press. It starts with the bar on the floor. You lift it up to your shoulders in one explosive motion (which is known as the clean) and then you press the weight overhead.  

It targets a lot of major muscle groups, like legs, back, shoulders, arms, etc., so it’s definitely a full-body workout. 

It builds strength and muscle, but apart from that, it also improves coordination, balance, and power. It’s a staple exercise for many weightlifters because it’s so efficient and effective. 

• Do 3-5 sets of up to 5 reps per set to keep proper technique and quality throughout the whole set
• Do the clean and press 2-3 times a week
• Use either an empty bar or really, really light weights to master the clean and press form first. Once you’re able to do the exercise properly, start increasing the weight in 5-10 lbs increments

• Do 3 sets of 3-5 reps per set
• Do the clean and press 1-2 times a week
• Continue increasing the weight to keep your muscles challenged and to allow for progressive overload. Shorten rests periods to improve conditioning and always prioritize proper clean and press technique

• Do 3-5 sets of 1-3 reps per set of heavy lifting, or keep it lighter to develop power and speed.
• Include it in different type workouts like EMOM, AMRAP and more depending on your goal.

There are too many clean and press benefits to fit in this article, but we’ll go over the most important ones. 

One of the best things about the clean and press is that it engages a lot of major muscle groups in your entire body. It’s an efficient exercise that develops overall strength. You can for example include that exercise in the beginning of your workout and to develop strength and then move to more bodybuilding style exercises for muscle growth. 

The clean and press is dynamic and includes both the clean and press phases so it helps develop explosive power and strength when done correctly. This is especially beneficial for athletes whose performance relies on quick, powerful movements. 

The clean and press will (over time) improve your coordination because it relies on precise timing and control. Apart from a clean alone, The transition from the clean to the press demands a lot of coordination from your lower and upper body.

This exercise improves neuromuscular communication, and the result is better body awareness and coordination. Better coordination will also improve your performance in sports. 

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If you want something that’s kind of like the clean and press but not really, we have some variations you can try out! 

From the clean position, use a slight dip of the knees (instead of relying on the strength of your shoulders alone) to help push the bar overhead. This variation allows you to lift heavier weights overhead. 

The power clean might be great for improving performance, explosive power, strength and coordination, but add to that the benefits of the overhead press. The power clean and press blends them together, so you end up with a workout that does it all.

Start with a shoulder-width grip on the bar, and lift it off the ground. Then, pull it, catch it on your shoulders with a half squat, and press it overhead to full extension. 

If the variations aren’t enough for you, have a look at some alternatives!

This exercise builds strength, power, and stability. To do it, clean the kettlebell to shoulder height, then press it overhead and make sure the transition is smooth. 

The thruster combines a front squat with an overhead press and develops power, strength, and endurance. Front Squat with the bar, then drive up and press the bar overhead in one fluid motion. 

This one improves unilateral strength, balance, and coordination. It can also correct muscle imbalances. Clean the dumbbell to your shoulder, then press it overhead and focus on keeping your core stable throughout the exercise. 

There’s hardly anyone that won’t benefit from it, but there are some groups of people the clean and press is particularly good for.

If you’re an athlete who’s involved in a sport that relies on quick, powerful movements (football, soccer, basketball, track and field, etc.), the clean and press can give you an edge because of how well it develops full-body.

Weightlifters who want to improve their Olympic lifts and strength in general should include the clean and press into their routines. It will develop the pulling strength and overhead pressing power that’s important for a lot of lifts. 

Since it’s a full-body workout, there’s hardly anyone that won’t benefit from it. It will improve strength, power, and coordination, and it’s effective at improving fitness overall. It also does wonders for muscle tone and functional strength. 

Those who like a good challenge will enjoy the clean and press. It’s intense, complex, and needs a decent amount of focus and skill. It’s an excellent choice for people who want to push their limits. 

If you want to know what are the clean and press muscles worked, the answer is – many of them. 

It’s a full-body exercise that targets the glutes, legs, and lower back during the clean phase, and the shoulders, triceps, and upper chest during the press phase. It also engages the core throughout the movement so you can stay stable and balanced. 

The clean and press is a fantastic way to transform your fitness routine because it targets many major muscle groups, improves explosive power, and gives your coordination a boost. It’s not just meant for athletes or weightlifters; it will work for literally anyone that wants to improve their performance or just mix up their workouts. The barbell clean and press has something for everyone!

Have you tried it yet? If you have, what do you like most about it? Any obstacles you’ve stumbled upon? If you don’t do the clean and press, what’s stopping you?

We want to hear from you so drop a comment and let’s talk! 

References:

1. Daniel Plotkin, Max Coleman, Derrick Van Every, Jaime Maldonado, Douglas Oberlin, Michael Israetel, Jared Feather, Andrew Alto, Andrew D. Vigotsky, Brad J. Schoenfeld, “Progressive Overload Without Progressing Load? The Effects of Load or Repetition Progression on Muscular Adaptations,” PeerJ 10 (2022): e14142.
2. Hyoung-Kil Park, Min-Kyung Jung, Eunkyung Park, Chang-Young Lee, Yong-Seok Jee, Denny Eun, Jun-Youl Cha, and Jaehyun Yoo. “The effect of warm-ups with stretching on the isokinetic moments of collegiate men.” Journal of Exercise Rehabilitation 14, no. 1 (2018): 78–82.
3. Lachlan P. James, Paul Comfort, Timothy J. Suchomel, Vincent G. Kelly, Emma M. Beckman, G. Gregory Haff, “Influence of Power Clean Ability and Training Age on Adaptations to Weightlifting-Style Training,” Journal of Strength and Conditioning Research, November 2019, 33(11): 2936-2944.
4. Saddam Akbar, Kim Geok Soh, Nasnoor Jazaily Mohd Nasiruddin, Marrium Bashir, Shudian Cao, Kim Lam Soh, “Effects of neuromuscular training on athletes physical fitness in sports: A systematic review,” Frontiers in Physiology, Sec. Exercise Physiology, Volume 13, September 23, 2022.
5. Stacey Carter “Why it’s important to cool down after exercise, according to the science,” LiveScience, https://www.livescience.com/why-its-important-to-cool-down-after-exercise-according-to-the-science (accessed July 26th, 2024)
6. Photos by Torokhtiy Media Team.