Clean and Press
The Clean and Press is a compound power exercise where you lift a barbell from the floor to your shoulders and then drive it overhead. It builds explosive strength, coordination, and total-body muscle mass, specifically targeting the shoulders, legs, and upper back.
Since this is a highly technical lift that taxes the central nervous system, our AI analyzes your HRV and sleep data to determine your daily readiness for explosive power training. If your recovery metrics are low, the app may suggest lighter technique work or auto-adjust the load to prevent overtraining. Additionally, by monitoring your RPE and consistency, the system ensures you are generating sufficient power without grinding through reps that could compromise your lower back safety.
Form Cues
- Keep the bar close to your shins and thighs during the pull
- Explosively extend your hips to drive the bar upward
- Snap your elbows forward quickly to catch the bar on your shoulders
- Brace your core and squeeze your glutes before pressing
- Push your head through the window of your arms at the top
- Don't let your lower back round when pulling from the floor
- Don't catch the bar with your elbows pointing down
- Don't press the bar forward in front of your head
- Don't hyperextend your lumbar spine at the top of the lift
- Don't perform the movement slowly; focus on speed
Common Mistakes
- Pulling with the arms instead of the hips
- Letting the bar drift away from the body
- Catching with low elbows
- Arching the lower back during the press
- Landing with stiff legs during the catch
Muscles Worked
This exercise is a comprehensive full-body builder that begins with the quadriceps, hamstrings, and glutes generating explosive power from the floor. As the weight transitions, the upper back and traps engage to pull the bar, while the overhead press heavily recruits the anterior deltoids and triceps for the lockout.
Primary
Secondary
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