Table of Contents
Primarily a shoulder exercise, the clean and press was a favorite of old-time strongmen. Capable of developing tremendous power in the shoulders and arms it will also add a considerable amount of strength to your whole body.
It is an extremely effective movement when performed with heavy weights if you have not tried it before getting ready to be humbled.
Clean and Press Muscles Worked
The clean and press targets the shoulders, arms, abs, lower back, hips & legs.
Benefits
The clean and press is a compound movement, therefore it works multiple muscle groups at once. It will strengthen the shoulders, arms, chest, abs & lower back.
Training Tip:
Prior to attempting this lift, you need to be able to perform a strict shoulder press from the shoulder with good form.
If you have been neglecting your triceps work, it would be a good idea to start there. The clean and press can be broken down into two categories, the power clean and the push press.
How to do Clean and Press for Mass
The clean and press for mass is a much slower lift than the push press, it takes longer to initiate the actual movement.
When performed in this manner you will want to lower yourself into a squat, grab the bar and then explode upwards pushing the bar overhead.
Clean and Press Technique
1: Start with feet approximately shoulder width apart. Grab the bar with your hands slightly wider than shoulder width, bend down and place your shoulders underneath the weight.
2: Initiate the movement by squeezing your glutes & pulling your hips downward. As the bar lowers to knee level explode upwards pushing through the floor, do not try to jerk or curl the weight upwards push straight up.
3: Once you have finished the upward portion of the lift, allow yourself to drop down into a front squat and then stand up.
4: Bring your shoulders back underneath the bar and lower it to your chest or upper abdominals.
5: Finally, you will lower the bar by pushing your hips downward as you bend your knees.
Clean and Press Variations
With Dumbbells
The clean and press with dumbbells is a little different from the barbell version, one hand will start on the floor while the other remains on the shoulder.
This gives you a period of recovery as each arm works alone. The second the right arm finishes the left begins so it is not a true period of rest for either arm.
Using Kettlebells
The clean and press with kettlebells is similar to using dumbbells, one hand starts on the floor while the other remains on the shoulder.
This lift will take some time to master as each arm works alone for periods of time relieving the other of the weight.
Sandbags for Clean and Press
This lift will require you to squat down, grab the bag and then pull yourself upwards rather than pushing through the floor.
If you have never tried this movement before I would recommend using a lighter weight. It does takes some getting used to.
Sometimes the sandbag is held in the front of the body while other times it is held at your side or behind your back.
Clean and Press with Clubbells
The Clubbell clean and press is a very different lift than using sandbags, dumbbells or kettlebells. The clubbell is swung from one end to the other rather than being lifted from the floor.
You can use one clubbell or two to perform this movement. I like using one as it is easier on the wrist.
If you are very strong you may want to try both at once (clubs touching each other). Like sandbags, if you’ve never tried this movement before I recommend using a lighter weight. After you get used to it then you can progress to heavier weight.
Clean and Press vs Clean and Jerk
The clean and jerk requires you to jump under the bar, while the clean and press does not. The power clean starts with your hands on the floor while the clean begins on your shoulders.
This is only a difference of where you begin. Like how bench pressing can be broken down into three types: flat bench, incline bench or decline bench.
Clean and Press Alternatives
Military Press
The military press is performed standing, with your feet shoulder width apart. Grab the bar around collar bone height and lift it straight up above your head locking out your arms.
When doing this movement, it helps to think of your head as a stationary object. Everything else moves around it. This movement can also be done behind the neck.
Weighted Dips
If you have been doing dips for a while or have access to chains & a dip belt, I would recommend adding weight.
Once you start out it will be difficult getting your whole bodyweight up on each repetition. Adding some sort of resistance can offset that problem.