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Shoulders · Barbell
Barbell Clean and Press
Barbell Clean and Press is an intermediate compound strength exercise that works the delts (shoulders), with the hamstrings, lower back and triceps assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Barbell Clean and Press
- Start in a squatted position with your feet shoulder-width apart, holding a barbell with an overhand grip. The barbell should be on the floor in front of you.
- Explosively lift the barbell by extending your hips and knees, shrugging your shoulders, and rotating your wrists so the bar rests on your shoulders with your elbows pointing forward (clean position).
- From the clean position, engage your core and press the barbell overhead by extending your arms fully. Keep the bar slightly behind your head at the top of the movement.
- Slowly lower the barbell back to your shoulders with control, then return the barbell to the floor by reversing the clean movement. Repeat for the desired number of repetitions.
Form tips
- Focus on leg drive during the clean to generate power from your lower body.
- Keep your grip firm but not too tight to allow smooth wrist rotation during the clean.
- Exhale powerfully as you press the bar overhead to stabilize your core.
Barbell Clean and Press alternatives
More delts exercises
Barbell Clean and Press FAQ
What muscles does Barbell Clean and Press work?
Barbell Clean and Press mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, lower back, triceps and upper back work as secondary muscles.
What equipment do you need for Barbell Clean and Press?
You need a barbell.
How many sets and reps of Barbell Clean and Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Clean and Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Clean and Press burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Clean and Press?
Other exercises for the delts include Kettlebell Single Arm Clean and Press, Dumbbell Standing Curl Arnold Press, Dumbbell W Press and Dumbbell Push Press.
For developers
Use Barbell Clean and Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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