Clean and Press

in Shoulders Exercise

Main Muscle Worked: Shoulders

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Clean and Press - Exercise Guide

Step 1

Assume a shoulder width stance with your knees inside the arms. Bend your knees and hips while keeping the back flat so that you can easily grab the bar with your arms fully extended. Use a pronated grip that is slightly wider than shoulder width. Bring your elbows out to your sides and position the bar close to your shins.

Step 2

Keep your back flat and position your shoulders over or slightly ahead of the bar. This is you starting position,

Step 3

Start by pulling the bar and extending your knees. Continue to lift the bar all the way up while keeping it close to your body.

Step 4

Extend at your ankles, knees, and hips forcefully as the bar passes your knee. Use the momentum from your movement to lift the bar as high as you can. The bar should travel close to your body as much as possible.

Step 5

Clear your feet and start to pull yourself under the bar once you reach maximum elevation. You should descend into a squatting position as you do this.

Step 6

Rotate your elbows around and under the bar once it hits terminal height. Rack the bar across the front of your shoulders and keep your torso erect.

Step 7

Stand at a full height and hold the bar in the clean position.

Step 8

Press the bar overhead as you breathe out without moving your feet. Lower the bar under control.

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