It is a compound exercise that targets multiple muscle groups in the body, including the shoulders, chest, back, legs, and core. It is a challenging exercise that requires strength, stability, and coordination. The movement involves lifting a barbell from the ground to shoulder level, then pressing it above the head until the elbows are locked out. This exercise is great for building upper body strength and power, improving posture and balance, and increasing overall athletic performance. In this article, we will provide step-by-step instructions on how to perform a Barbell Clean & Press with proper form to maximize its benefits and minimize the risk of injury.
How to perform Barbell Clean & Press
- Approach the barbell and stand with your feet shoulder-width apart.
- Grab the barbell with a slightly wider than shoulder-width overhand grip.
- Keep your back straight and engage your core.
- Drive through your heels and quads to elevate the bar off the ground.
- Drive your pelvis forward and shrug as hard as you can while flaring your elbows up and outward to lift the barbell upward.
- Squat under the bar and rotate your elbows under and in to catch the bar on your front deltoids.
- Stand up from the squat position and press the barbell above your head until your elbows are locked out.
- Hold the barbell above your head for a moment, then lower it back into the starting position by reversing the movement.
- Keep the bar close to your body throughout the entire movement and maintain good posture.
- Repeat the Barbell Clean & Press for the desired number of reps.
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