October 29, 2021 8 min read
The clean and press is an all-purpose movement that is guaranteed to make you bigger and stronger.
In this article, we’ll take a look at the barbell clean and press, one of the best all-purpose movements around. While the clean and press can certainly be done with a wide range of equipment, such as the kettlebell clean and press, we are going to use the barbell as the default weight for all of these exercises.
Although the clean and press offers lots of major benefits, we will just look at a very general overview of three of the main benefits a clean and press can offer.
These include improving your overall strength, improving your muscles for daily tasks, and increasing your cardiovascular health and overall athletic ability.
The clean and press is one of the best ways to build strength and power. It involves nearly every muscle in the body, allows for high amounts of loading, and builds your muscular strength, power, and neural control. Whether you prefer to do the exercise with a barbell, kettlebells, or other equipment, the clean and press offers a good way to start if you are trying to get stronger.
Movements such as the deadlift, squat, and clean and press can all be important parts of a well-designed fitness and athletic training program. The general clean and press movement is common in many daily activities, like picking a child from the floor or moving heavy objects. Improving your control and technique can help reduce injury risks that can come from poor movement patterns.
The clean and press can really improve your cardiovascular health and athleticism. Bringing your heart rate above resting level with cardio has several benefits, such as supplying your body with extra oxygen and improving heart health.
The clean and press is one of the best total body movements you can do.
This means that it uses the lower extremities, the upper body muscles, and even your core muscles to strengthen your bones, protect your joints, prevent bladder control problems, and even reduce memory loss. Here are some of the specific muscles that can be worked to a large degree when you are taking part in this type of exercise.
Set yourself up for your starting position so that you are close to the bar, with your feet underneath. The hips should be positioned slightly higher than the knees, with the back flat and the arms extended straight with a shoulder-width grip. A good initial position like this will really help you maintain your proper form and control as soon as the barbell leaves the ground.
Push through the floor to get the load moving upwards. As the weight passes the knees, make sure to not pull immediately with the arms, but rather keep your arms long and extended. This allows the legs to be the primary muscle group that you are using to lift the load from the floor without harming your lower back.
From the shoulders, you can perform a standard overhead press to move the weight from the front rack position to a more secure position overhead. Be sure to keep the weight resting on the front of your shoulders instead of letting it fall to the level of your upper chest, because this can sometimes harm your lower back.
While you can certainly progress athletically without the clean and press, including it in your workout routine can help you perform better in other fundamental exercises due to the overlap in technique and muscle recruitment.
While the clean and press is technically an Olympic lifting movement, it offers so many benefits to regular people that can be extended into your daily life. You don’t have to be a serious weightlifter to get a lot of real additional value out of including the clean and press exercises as part of your workout routine without harming your lower back.
However, strongman athletes should really make the effort to learn this movement thoroughly. The clean and press exercise itself may vary slightly based on the equipment the lifter is using (for example, a log, a circus dumbbell, or an axle bar), but the basic method of moving a heavy object from the floor, to the shoulder, and overhead will be very similar regardless of the equipment.
Powerlifters and Olympic lifters should include the clean and press in their training routine to increase their levels of overall athleticism, power output, and to help them increase the neural drive that they might sometimes need to do more explosive reps of the bench press.
Powerlifters and Olympic lifters can get many incredible benefits without spending a lot of training time and energy on learning new techniques.
The clean and press is an effective and efficient way to lift a load from the floor to the overhead position without harming your lower back. Learning how to do so with the correct form will help you prepare for all the other tasks that might arise during a workout.
Below are some recommendations for properly getting the bar overhead and performing the clean and press based on your training goals.
There are four main barbell clean and press alternatives that coaches and athletes can make use of as an exercise guide when they are trying out a range of techniques to increase their strength, power, and fitness levels. Here are some more details about those variations.
Strength training movements like clean and press exercises are good for beginners because they can use a wide variety of lighter weights and different types of equipment to suit their individual needs. It may be easier to learn this movement from starting the lift from the hang, rather than from the floor, because partial pulls can be done first rather than full pulls.
The specific sets and reps performed in the clean and press depend on what you want the exercise to do for you. In general, lower reps and heavier weights will tend to produce more strength and power and lead to hypertrophy of the muscles, while the opposite is usually true when you are trying to improve your muscular endurance and technique.
If you want to improve your general health, try training your chest twice per week with compound exercises. It is quite common to pair your chest with different muscles like your triceps and the other muscles of your upper arms because all of those muscles work together in many types of lifts. You might also prefer to focus on your entire upper body (chest day) and then your lower body (leg day) over two different sessions.
A lot of lifters will vary widely when it comes to which types of exercises they prefer to do. Some lifters who already have quite a lot of upper back strength tend to prefer chest day, and some lifters who already have impressive lower body strength tend to prefer leg day. The key is to find your individual balance.
As you should always keep in mind, it is vital to avoid any type of risk of injury when you are starting any new kinds of exercises, so be sure to do a proper warm-up before you start doing clean and press exercises so that you can really come out with the maximum possible benefits from all of the work that you put in.
Warming up properly and following a high protein diet plan are some important factors that many weightlifters overlook when designing their training routines. Increasing dietary protein is safe and can lead to favorable metabolic adaptations including improved weight management, better glycemic regulation and calcium retention, and better long-term bone health.
These exercises can seem pretty complicated at first, but they can greatly improve your overall body strength and also offer a major increase in your overall range of motion. Doing the exercises in a careful and methodical way can really give you the results you are looking for.