Barbell Clean And Press - Your Full Body Workout In One Exercise

Barbell Clean And Press – Your Full Body Workout In One Exercise

Barbell Clean and Press frankly is a very good activity to build your Glutes. Are you searching to get flawless technique and gain strength in your Glutes efficiently? Simply use our step by step guide so that you get going today.

Barbell Clean and Press Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Deltoid – Anterior, Deltoid – Lateral, Infraspinatus, Quadriceps, Serratus Anterior, Soleus, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push and Pull
  • Utility: Power

Barbell Clean and Press Procedure

  • In preparation, stand over the barbell with your feet hip-width apart and centered under the bar pointing forward.
  • Next, squat down and grab the bar with your overhand grip a little wider than shoulder-width.
  • Position your chest over the bar with shoulders back and tight.
  • Maintain your arms are straight with your elbows pointed to the end of the barbell.
  • To clean, pull the bar up off the floor while extending your hips and knees.
  • When the bar reaches your knees, promptly raise your shoulders while keeping the bar near your thighs.
  • After the bar passes your mid-thigh, allow it to touch your thighs, then explode upward extending your body.
  • Shrugging your shoulders and pull the barbell up with arms, allow your elbows to flex out to the sides while maintaining the bar close to your body.
  • Vigorously pull your body under the bar, and rotate your elbows down around under the bar.
  • Catch the barbell on your shoulders before your knees bend lower than 90°.
  • Stand up quickly so that your thighs don’t get parallel to floor.
  • For the press, push the barbell straight up and fully extend your arms.
  • Finally, slowly lower the bar keeping a tight lower back, abdomen.
  • You may want to drop the weight, which will reduce stress and fatigue involved in lowering the bar. However, you should have bumper plates, and make sure your gym allows dropping the weight, or you may quickly be finding yourself a new gym.
  • Once the bar is back on the ground, you are ready to repeat the clean and press for another rep.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Biceps Brachii
  • Brachialis
  • Brachioradialis
  • Deltoid – Anterior
  • Deltoid – Lateral
  • Infraspinatus
  • Quadriceps
  • Serratus Anterior
  • Soleus
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings
  • Triceps – Long Head


  • Erector Spinae
  • Levator Scapulae
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you desire to obtain the most effective improvement, you will want to focus on these easily done tips. Similarly, when you are looking to avoid getting injuries, you must try these tips.

  • Balance Your Barbell To Make Sure You Develop Symmetrically.
  • You Need A Plan When You Will Not Be Complete Your Final Repetition. This approach is especially significant for bench and squats, different from deadlifts were you can simply put the bar down, you are between the weight and the ground. The preferred plan is to use a partner and safety bars. When you may not have either you can lift without using safety collars in order that you can easily dump the plates if necessary. Although this might get you removed from your preferred gym.
  • Plan Your Workout Before You Get To The Gym. You must arrange your training before you go when you have an end goal. If perhaps your goal is just simply to maintain, you should continue to have a plan when you step foot in the gym.
  • To Develop Power And Speed, Bring Up The Acceleration Of Your Lift. Continue to keep good technique or you might be more suboptimal to personal injury. You will need to drop the weight to 50 to 60 percent of your 1RM when lifting for explosiveness. However, you ought to pause in between every repetition.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to stop these basic errors to ensure great technique and continue to develop gains. Equally important, when you prevent these issues you will lower the risk of getting an injury.

  • Stop Trying To Neglect Your Pains. Sore muscle tissue and an injury pain are certainly not always the same. Once you identify discomfort any time you are doing exercises you need to stop, or you will just make your injury more serious.
  • You Can’t Conduct The Same Exercises Each And Every Moment. Any time anyone perform the exact exercise every work out ones muscle tissue will be trained to accomplike that solitary physical exercise effectively, but you will peak quicker.
  • Don’t Allow Yourself To Cheat. In most the time, cheating is utilizing momentum instead of the strength of your main muscle tissue. Sometimes, some cheating on your final rep can be fine to overload your muscle, but not for more than 1 or 2 reps.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Clean and Press Recap

Finally you should certainly conduct barbell clean and press thoroughly. So now take advantage of barbell clean and press as a component of your regular exercise system to develop your Glutes.

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