Barbell Power Clean And Strict Press

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Exercise Profile

Barbell Power Clean And Strict Press Overview

The barbell Power clean and strict press workout engages the Back, Shoulders, and Legs. The barbell is used to lift and press the weight, targeting these primary muscle groups.

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Barbell Power Clean And Strict Press Instructions

Stand with your feet shoulder-width apart and toes pointed slightly outward. Place the barbell on the floor in front of you.
Bend at your hips and knees, keeping your back straight, and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
With a quick and explosive movement, extend your hips and knees, shrug your shoulders, and pull the barbell up, keeping it close to your body.
As the barbell reaches chest level, drop your elbows and rotate your wrists, catching the barbell on the front of your shoulders, with your elbows pointing forward.
From the starting position, press the barbell overhead by extending your arms, keeping your core engaged and your feet planted firmly on the ground.

Barbell Power Clean And Strict Press Tips

Start with a light weight to master the technique before adding more load.
Engage your back by keeping it straight and tight throughout the movement.
Drive power from your legs by pushing through the floor as you lift the barbell.
As you pull the barbell up, explosively extend your hips and shrug your shoulders.
Keep the barbell close to your body during the entire movement to maximize power.
When pressing the barbell overhead, focus on fully extending your arms and engaging your shoulders.
Practice proper breathing by inhaling before the lift and exhaling as you press the barbell overhead.