Barbell Clean and Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Kettlebell
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Pull the load from the floor and clean it to the shoulders.
- Press it strictly overhead to lockout, with no dip and no re-bend of the knees.
- Lower under control and reset.
FORM TIPS
- No leg drive at all, which is what separates it from a push press or a jerk. Expect it to be the lightest of the three by a wide margin.
TARGET MUSCLES
Primary
- Shoulders
- Traps
- Glutes
- Hamstrings
Secondary
- Triceps
- Lower Back
- Quads
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell (Double) Clean and Press
- Kettlebell Clean and Press
- Barbell Clean and Press
- Dumbbell Single Arm Clean and Press
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.