Clean and push press

Skill Tree

Muscles

Technique

  1. Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
  2. Grip the bar slightly wider than shoulder-width with palms facing toward you.
  3. Keep your back straight, chest up, and engage your core.
  4. Initiate the lift by driving through your legs, pulling the bar up while keeping it close to your body.
  5. As the bar reaches hip height, explosively extend your hips and shrug your shoulders to propel the bar upwards.
  6. Drop under the bar and catch it in a front rack position at shoulder height with elbows forward.
  7. Stand up, slightly bend your knees and drive forcefully through your legs while simultaneously pressing the bar overhead.
  8. Lock out your arms at the top, with the bar directly above your head.
  9. Lower the bar back to the front rack position in a controlled manner, then return to the floor and repeat.

Form tips

  1. Keep the bar close to your body during the clean for efficiency and control.
  2. Use leg drive to initiate the push press rather than relying solely on your shoulders.
  3. Keep your elbows high when catching the bar in the front rack position.
  4. Ensure a full lockout at the top without overextending your lower back.
  5. Control the descent of the bar—don’t let it crash onto your shoulders.

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