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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps Triceps
- Equipment
- Barbell
Barbell Clean and Press
4 steps Updated 29/08/2026
Barbell Clean and Press is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Barbell.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Clean and Press
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