Q: I want to start doing clean and press, but don’t know how to get started. I know the basic stance and what it looks like but can you break it down for me?

A: Sure, it’s a great exercise to build strength, and a must in any powerlifting program. Keep in mind that breathing is crucial in this exercise. For optimum power, inhale before you begin the lift, then exhale after the second pull and through the shrug. Inhale during the downward movement.

Here’s a good blow-by-blow description of a properly executed clean and press:

Starting Position

Assume shoulder width stance, feet flat on floor and knees inside arms. Grab the bar with a pronated, closed grip slightly wider than shoulders. Squat next to bar, heels on floor and fully extend arms. Position bar over balls of feet, close to shins. With shoulders slightly ahead of the bar, get into a flat-back position.

Upward movement; First pull

Begin pull by extending knees and move hips foward while raising shoulders at the same rate. Keep the angle of the back constant and lift the bar up, close to the body. Keep elbows extended, shoulders back and slightly in front of the bar. Keep head facing forward and maintain torso position.

Upward movement; Transition (Scoop)

Thrust hips forward as you pull until your knees are under the bar. Keep feet flat and torso erect and vertical. Keep shoulders positioned beneath bar, and elbows extended.

Upward movement; Second pull

Brush bar against the top of the thighs, keeping torso and head erect, and elbows straight.. move bar in an explosive fashion by extending knees, hips and ankle joints in a jump action. Keep elbows out and shoulders over the bar as long as you can, while keeping bar close to the body. Shrug shoulders, flex and pull with the arms when bar is at maximum shoulder elevation. Keep elbows high - above wrists throughout in this part - and pull the bar as high as you can.

Catch

Rotate elbows around and under bar and hyperextend wrists as the elbows move under the bar. Point elbows forward, and rack the bar across the front of your shoulders. Keep torso erect and flex the knees and hips so you can absorb the weight of the bar.

Press Overhead

Press the bar overhead without moving or shuffling feet. Barbell is pressed continuously and evenly to arm’s length overhead. During this final press overhead, the tendency of the trunk to fall backwards is great, but legs should remain braced with no movement.

Downward

Lower the bar slowly and flex the knees and hips as the bar lands on the thighs. This should be a controlled movement as you squat down toward the floor. Keep torso erect, and keep bar close to shins. Place on floor, release and repeat.

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