clean press

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Clean & Press

Start Position

Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with over hand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Direction - "Clean"

Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.

Direction - "Press"

Adjust grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible while vigorously extending arms overhead. Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward.

Direction - Returning Weight to Floor

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed.

Note

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