MAKING THE CHANGE FITNESS

Barbell Clean and Press

Barbell Clean and Press

Primary muscle group(s): Shoulders

Secondary: Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps

Hold a barbell with an overhand grip at slight wider than shoulder width. Adopt a shoulder-width stance with your legs. Tighten your core and keep a flat back.
Bend at the knees and hips as you lower yourself down with arms fully extended.
Keep your chest up and gaze straight ahead.

Bring your knees in and shoulders up. Keep the bar close to your body.
Forcefully exhale and perform a full extension of the knees and hips.
Use the momentum to bring your elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
Press the barbell above your head. Lower the bar back to the start position.
Repeat.

You are viewing the text version of this site.

To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.

Need help? check the requirements page.


Get Flash Player