Related guides: plate front raise, seated front raise, shoulder press, cable y raise
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- Muscles worked during the clean and press
- Benefits of the clean and press
- How to clean and press
- Regressions for the clean and press
- Exercise alternatives & variations
The Clean and Press, often referred to as a power clean and press is a full-body muscles building exercise – making it an excellent addition to your routine. This exercise provides a huge range of benefits in terms of strength & size and is extremely functional. I should mention now that this exercise is not to be confused with the “Clean and Jerk” which is an Olympic lifting movement that requires much more skill and technique to execute safely.
In this article we will be covering the clean and press, a complex full-body exercise, that can be performed with a wide assortment of varieties (barbell, kettlebell, dumbbell, weight bag, and so on) In the underneath segments we will examine the muscles worked, how to perform it correctly as well as discuss some of the benefits and other variations that you can use. – keep reading if you want to know how you can maximise the use of this athletic muscle-building exercise.
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What muscles does the clean and press work?
The clean and press is considered to be mainly a quadriceps and shoulder exercise, however, the entire body is utilised during this exercise. During the clean, the muscles of the lower body and the back are targeted the most, whilst during the press, the majority of the work is completed by the shoulders, specifically the anterior deltoids.
Below is a comprehensive list of all the muscles trained during the clean and press
- Quadriceps,
- Shoulders
- Glutes
- Triceps
- Hamstrings
- Chest
- Latissimus Dorsi, Biceps, Traps, Calves and Forearms, Lower Back, and Abs (entire exercise)
Muscles worked (the clean)
The Clean involves using mostly the muscles of the lower limbs, back and shoulders to lift the bar from the floor to your hips. Here is a list of the primary muscled involved.
- Gluteus Maximus
- Quadriceps
- Hamstrings
In terms of position and muscles used, the clean is very similar to a deadlift. in fact it’s nearly identical. During both the clean and the deadlift the goal is to lift a deadweight (barbell) up from the floor while maintaining a neutral spine and engagement of the core muscles.
Quadriceps (quads)
The quads are formed of four muscles, the vastus lateralis (outermost), vastus medialis (innermost), rectus femoris (the middle portion of your upper thigh), and vastus intermedius (which lies inferior to the rectus femoris).
Function: The quads function to extend the knee, moving the leg from a bent position to a straight position, and will act as the primary mover of the clean.
knee extension is of the primary movements that occurs during the “clean phase” of the clean and press. The quads will be working hard to extend the knees as you perform the clean.
Glutes
The glutes are a group of three muscles (the gluteus maximus, gluteus medius and gluteus minimus) that attach from the pelvis to the head of the femur.
Function: The gluteus maximus is the largest of the three, followed by the gluteus medius and the smallest gluteus minimus. During the clean and press, the gluteus maximus will be very active as it is one of the strongest hip extensors of the body.
All three glute muscles will be performing hip extension to push your hips forward under the bar when lifting it up. As well as assisting in supporting the bar overhead.
Hamstrings
The hamstrings are comprised of three long muscles (semimembranosus, semitendinosus, and biceps femoris) that run the length of the thigh and sit on the backside of your leg.
Function: The hamstrings collectively act to both flex the knee or move the leg from a straightened position to a bent position. They also act to extend the hip, like when pushing your hips forward in a deadlift.
The Hamstrings will be most active during the clean phase when lifting the bar from the floor up to the rack position.
Related guides: plate front raise, seated front raise, shoulder press, cable y raise
Muscles worked (the press)
The press phase places emphasis on the shoulders and triceps, which act to push the bar overhead. Much like the Overhead press (which we have covered in another article) this press involves moving the bar from your shoulders to up overhead.
When performing the press it becomes increasingly difficult to maintain perfect form. Therefore, it’s acceptable to “dip” into a partial squat to then thrust the weight overhead using your lower-body to build momentum first. See a detailed list below of how each muscle is utilised during the press.
Pectorals (pecs / chest)
Comprised of two muscles (pec major & pec minor), the major as the name suggests is the larger of the two muscles and forms the main bulk of the chest.
Function: The pec major acts to adduct (bring the arm across the chest) the arm during many horizontal pressing movements. In the case of the clean and press which is a vertical press, the Deltoids will do most of the pressing work but will be assisted by the upper portion of the pec major.
Deltoids (shoulders)
The deltoids are formed of three muscles (anterior deltoid, medial deltoid, and the posterior deltoid) which all act to move the arm through flexion, extension & abduction.
Function: All three deltoid muscles will be active during the clean as they contribute to both pushing and pulling movements. Although, the majority of the work will be performed by the anterior deltoid which is the primary muscle responsible for completing the press.
Triceps (back of arm)
The triceps are formed of three heads (medial, lateral, and long head). They dominate most of the arms and are located on the posterior (back) of the arms.
Function: Acting as the arm’s strongest muscle, the triceps collectively act to extend the elbow, such as in pressing movements. During the clean and press, the triceps will be trained directly to lock out the elbow at the top of the press.
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Muscles worked (assistance)
It’s important to consider the assisting muscles as they will be active through out the exercise, therefore they run the risk of fatiguing faster than many of the other muscles involved. Granted, the primary muscle involved in the clean and press will be trained very rigorously. however, these assisting muscles will be places under great stress to maintain posture and balance throughout.
Trapezius (traps)
The traps are the large muscle that runs from the base of the skull down to the middle of your back.
Function: The traps elevate the shoulder blade (shrugging your shoulders) as well as retract the shoulder blade (pull the shoulder blades back).
During the clean, you will most likely feel these muscles working very hard, as they are responsible for pulling the bar upwards. For this reason, the clean is one of the best exercises you can perform for the traps.
Lower back
Considering the complexity of the spine which houses the central nervous system. The muscles which surround it have many functions some of which extend the full length of the spine and are formed of many interconnecting muscles.
Function: One of the main characteristics of the lower back and abdominal region is to both move the spine, allowing the body to function, as well as stabilise and resist external movement. This exercise demands a high level of core stability, which is no surprise considering the physical demands of this movement. Which have been reported extensively throughout academic literature.
extensor muscles is the Erector Spinae, which in conjunction with the gluteals helps to hold the spine upright, such as when lifting the bar during the clean and then pressing the bar overhead.
Abdominals (abs)
The abs make up a large portion of the torso and contain a web of many strong muscles, most of which act to resist extension and rotational movements. Primarily, these muscles act to stabilise the lumbar spine and pelvis in preparation for the movement of the upper & lower limbs.
Function: The External & internal obliques act to pull the chest down and compress the abdomen in order to protect the spine through movement.
“ One of the most important things to remember when lifting – brace the core to increase intra-abdominal pressure. “
Related guides: plate front raise, seated front raise, shoulder press, cable y raise
Benefits of the clean and press
Time-efficient
Because this exercise works the entire body you will be simultaneously training multiple muscle groups at once. That being said, that doesn’t mean you should prioritise this move, but if your goal is to build your shoulders and legs, then this would be a great exercise to consider.
Functionality
Maybe you’re recovering from an injury and or desire to be more athletic in your movement or, you simply recognise the benefit of being more fluid with your movement function. Then this exercise has got it all. In terms of improving your movement, a functional exercise such as the clean and press provides more benefit than a seated cable machine for example. Training athletic movements incorporates the entire muscular system and nervous system as well as increasing joint health.
Athletic performance
It cannot be emphasised enough, how important it is for athletes to be able to generate and transfer forces efficiently through movement. A functional exercise such as the clean and press has the added advantage of teaching the body how to offload and produce force as an entire system in order to be faster, stronger, and more agile. In fact, this article provides detail regarding how this fundamental movement is for determining athletic strength. This is why the clean and press is regarded as one of the best exercises athletes can perform, regardless of sport.
Burn fat, build muscle
Naturally, any activity that taxes both the muscular and cardiovascular system simultaneously, will result in more energy expended during that activity. Therefore, when performing compound exercises for multiple sets and reps, you will be burning more calories whilst building more muscle tissue which will ultimately result in a improved physique.
How to perform the clean and press
I should begin by saying, the clean and press is a difficult exercise to master. Executing the clean and press places a great deal of tension in the lower-back and shoulder region and is a very demanding exercise to perform for multiple reps and sets. That been said, this shouldn’t put you off. Below, I have detailed the prerequisites necessary to be able to perform this exercise safely.
Prerequisites
- Perform a deadlift with a barbell safely with the correct technique
- Perform a military / overhead press with an Olympic bar safely with the correct technique.
- Both the clean and press require you to have a strong core to protect your lower back
- please take note, that if you suffer from lower back pain then be careful when performing this exercise.
Select the weight & bar height
Generally speaking, this exercise is performed with an Olympic bar which weighs 20kg. Depending on your level of strength, I would recommend starting with either just the bar alone or with a 5kg plate on either side, Advancing to a 10kg plate on either side once comfortable with the exercise.
Starting position
- Starting position: Begin by placing your feet hip-width apart and squat down to the bar. Grip the bar with an overhand grip just outside your legs or equal to shoulder-width apart (the starting position is identical to the deadlift – remember)
- Keep you hips higher than your knees and your shoulders just in front of the bar.
- Keeping the arms straight, use your lower body to lift the bar to just below knee height.
- Once at knee height, keep lifting the bar by extending your hips and straightening your legs. Drive your hips towards the bar, using your legs to generate the speed and momentum of the bar.
- Giving the bar as much momentum as possible to lift it to chest height continue to pull it upwards by shrugging your arms.
- As the bar rises, begin to drop into a squat below the bar.
- As the bar meets shoulder height, push and flip your elbows through and under, catching the bar on top of the collar bone. Bend your knees to absorb the impact, then stand up straight. This is the finishing position.
- To return to the starting position, rotate your wrists and elbows around the bar and catch the bar in your hips. Or, simply drop the bar.
Regressions for the clean and press
Front squat
The front squat is a great exercise to perform when trying to learn the clean and press. During the clean and press, you will need to be comfortable squatting with a bar resting on your shoulders. By performing the front squat not only do you become more comfortable in this position but you will build the necessary strength to perform a clean and press as well.
- Standing with your feet at shoulder-width facing a barbell racked at shoulder height
- Un-rack the barbell by gripping it with two fingers under the bar in a “front-rack” position or with the bar resting on your shoulders and chest and folding your arms over the top to secure the bar.
- Step away from the rack and find a shoulder-width stance. Take a breath in bracing your core and begin to descend into a squat till desired depth (I recommend just below 90 degrees at the knee)
- Driving your feet into the ground, begin to stand up keeping your spine neutral.
- Repeat for desired reps and sets then re-rack the bar to finish.
Barbell thruster
The Barbell thruster is a great exercise for developing clean and press technique and strength. This exercise removes the first step making it easier for you to understand how to transition between a squat and a press.
- Standing with your feet at shoulder-width facing a barbell racked at shoulder height.
- Gripping it with two fingers under the bar in a “front-rack” on your shoulders or, with the bar resting on your shoulders and folding your arms over the top to secure the bar.
- Step away from the rack and find a shoulder-width stance. Take a breath in bracing your core and begin to descend into a squat till desired depth (I recommend just below 90 degrees at the knee).
- Driving your feet into the ground, begin to stand up keeping your spine neutral.
- As you drive your body upwards, begin to press the bar overhead so that your arms begin to straighten.
- finish with both your elbows and knees locked out.
- With control, lower the bar back to shoulder height and descend into a squat once again.
- Repeat for desired reps and sets then re-rack the bar to finish.
Exercise alternatives & variations
The single-arm kettlebell clean and press
A kettlebell single-arm clean and press is a power move that trains your entire body. Initially, you create power from your lower body to lift up from a squat. Then, you pull the weight up with your shoulders and traps. Finally, pressing it overhead. This movement mimics the clean and press as your entire body is fully engaged. This exercise trains your core, as well as being an incredible cardiovascular workout.
- Standing with your feet at shoulder-width.
- Hold the kettlebell in one hand between your legs, descend into a squat bringing the thighs parallel with the ground.
- Driving your feet into the ground, pushing with your legs, and build momentum to bring the kettlebell upwards until it reaches shoulder height. Catch it on top of your shoulder
- Drop back into another squat. Then, drive up through the floor once again. Press up with momentum and catch the kettlebell up above your head until your arm is straight.
- Bring the kettlebell back down to the shoulder, then down between your legs again.
- then switch sides.
The kettlebell thruster
Much like the single-arm kettlebell clean and press, this thruster trains the whole body and provides a great cardiovascular workout.
- Stand with your feet hip-width apart, keeping the spine neutral and bracing your core
- Hold two kettlebells, one in each hand at chest height, squat down to 90 degrees at the knee. keeping the chest up and hips back.
- Driving your feet into the floor, stand back up. Remember to maintain the momentum as you push the kettlebells up overhead, then straighten the arm.
- Bring the weight back down and descend into a squat, keep going until desired reps are reached.
Related guides: plate front raise, seated front raise, shoulder press, cable y raise
Olly is a CIMSPA accredited personal trainer with a BSc degree in sport management from Solent University. He has over 10 years experience helping clients reach their health & fitness goals.
