Setup and loading
Grip slightly wider than your shoulders.
How to do the clean and press step by step
- Grip the bar on the floor with a flat back.
- Explosively bring it up to your shoulders by extending your hips and knees.
- From your shoulders, press the bar overhead.
- Lower it to your shoulders and then to the floor.
Form cues
- The bar travels close to your body
- Fast elbows on the catch
Common mistakes
- Pulling with your arms
- Arching your back on the press
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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