Mastering the Clean and Press: Form, Technique, and Progression

Is the clean and press recommended for intermediate-level weightlifters looking to increase strength and power?

Clean and Press

The clean and press is a power exercise that builds cardiovascular and muscular endurance, stamina, and strength. It focuses on strength and speed. (Soriano M. A., Suchomel T. J., & Comfort P. 2019) Individuals new to the clean and press should start light to learn the proper form. Once they master the technique, they should add weight until they reach the point where six to eight repetitions cause breathlessness. It is a great exercise to include in a circuit as part of a regular strength training program.

The Benefits

The clean and press work out several muscle groups.

• The lower half of the movement strengthens the hips, glutes, and hamstrings.
• The upper half targets the shoulders, chest, back, and arms.
• Engages the core. (Calatayud J. et al., 2015)

Power training is important for athletes who need quick bursts in their sport, like sprinters or jumpers. (Sarabia J. M. et al., 2017) However, anyone at an intermediate lifting level can use power exercises to increase their heart rate to anaerobic levels, generating an increased calorie burn in their overall workout. Individuals must regularly pick up objects off the floor and place them in cabinets or shelves. The clean press can train the body to use the correct form.

Step-by-Step

1. Start with feet shoulder-width apart and hold the barbell around 2 inches from the shins.
2. Push the hips back and grab the barbell so the palms face the body and hands are shoulder-width apart.
3. Keep the hips down, chest lifted, eyes forward, and arms long.
4. Maintain core engagement and drive through the heels to pull the bar quickly up to the chest, just in front of the collarbone.
5. Keep the spine tall.
6. Be explosive and fast in the movement when pulling the bar, keeping it as close to the body as possible.
7. To pull the bar underneath the shoulders, shrug the shoulders up and point the elbows forward.
8. As soon as the bar reaches the chest, drive through the heels, press overhead, and straighten the arms and legs.
9. Keep the core tight.
10. Return to the starting position in a controlled manner.

Common Errors

Avoid the following errors to get the most from the exercise and prevent strain and injury.

Shifting Weight Forward

• The weight should always remain on the heels during the cleaning and press.

Rounding the Back

• The upper back should be straight and not rounded when lifting.

Grip Position

• The grip should be no more than 2 inches wider than the shoulders.
• If it is too wide, there is an increased risk of wrist pain, and if it is too narrow, shoulder joint strain.

Modifications and Variations

The clean and press can be practiced differently to meet an individual’s fitness level, which will also determine how much weight to lift.

Modification

• Beginners can practice with an empty bar.
• If possible, exercise in a room with a mirror to ensure the body is in the correct form.

Variation

The exercise can be performed with dumbbells or a barbell.

• The barbell allows going a little heavier and provides stability.
• The dumbbells encourage each side to work individually rather than the stronger side taking over for the weaker side.
• A single-arm clean and press can be done with a dumbbell, adding a stability and balance challenge.
• To superset the lower body, a clean press can be combined with leg exercises, like squats or lunges.
• A clean and press can also be used in upper body workouts to increase the heart rate.

For example, it can be used in a circuit-style workout:

• Four minutes on the treadmill or elliptical.
• Eight repetitions of clean and presses.
• Four minutes on the treadmill or elliptical.
• Eight repetitions of clean and press.
• Perform for 15 to 20 minutes for a solid, complete workout.

Safety

It is recommended that individuals consult a doctor or physical therapist if they have issues with their ankles, knees, hips, wrists, shoulders, neck, or back, as the exercise involves multiple joints. It is not recommended during pregnancy.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

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Exercise Prescription

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References

Soriano, M. A., Suchomel, T. J., & Comfort, P. (2019). Weightlifting Overhead Pressing Derivatives: A Review of the Literature. Sports medicine (Auckland, N.Z.), 49(6), 867–885. doi.org/10.1007/s40279-019-01096-8

Calatayud, J., Colado, J. C., Martin, F., Casaña, J., Jakobsen, M. D., & Andersen, L. L. (2015). CORE MUSCLE ACTIVITY DURING THE CLEAN AND JERK LIFT WITH BARBELL VERSUS SANDBAGS AND WATER BAGS. International journal of sports physical therapy, 10(6), 803–810.

Sarabia, J. M., Moya-Ramón, M., Hernández-Davó, J. L., Fernandez-Fernandez, J., & Sabido, R. (2017). The effects of training with loads that maximise power output and individualised repetitions vs. traditional power training. PloS one, 12(10), e0186601. doi.org/10.1371/journal.pone.0186601