Clean and Press

Stand with your feet hip-width apart, toes pointing forward. The barbell should be on the floor in front of you, close to your shins. Grip the bar with an overhand grip, slightly wider than your shoulders.

1. Initiate the pull by extending your hips and knees. Keep your back straight and chest up.
2. As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension) while shrugging your shoulders.
3. Drop under the bar, rotating your elbows to catch it in a front rack position on your shoulders.
4. Stand up straight. This completes the 'clean' portion.
5. Press the barbell overhead by extending your arms. Keep your core tight.
6. Lower the bar back to the front rack position, then carefully return it to the floor.

• Keep the bar close to your body throughout the lift.
• Your elbows should point forward in the front rack position.
• Maintain a neutral spine.
• Use your legs to drive the weight up, not just your arms.

• Rounding your back during the pull.
• Letting the bar drift away from your body.
• Using a very wide grip.
• Not achieving full hip extension.