Clean and Press

Shoulders · Barbell

How to do it

Shoulder-width stance with your knees inside your arms. Flat back, take an overhand grip with straight arms. Pull by extending legs and hips and receive the bar on your shoulders; stand up. From there, **with no leg drive**, press the bar overhead to locked elbows. That is the difference from the jerk: the press is strict, so it is far lighter and the shoulder works twice as hard. The classic mistake is dipping the knees to help with the press, which is a different lift.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Calves, Glutes, Legs, Back, Triceps

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