Clean and Press
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Clean and Press
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Clean and Press
- Start in a squatted position with your feet shoulder-width apart, holding a barbell with an overhand grip. The barbell should be on the floor in front of you.
- Explosively lift the barbell by extending your hips and knees, shrugging your shoulders, and rotating your wrists so the bar rests on your shoulders with your elbows pointing forward (clean position).
- From the clean position, engage your core and press the barbell overhead by extending your arms fully. Keep the bar slightly behind your head at the top of the movement.
- Slowly lower the barbell back to your shoulders with control, then return the barbell to the floor by reversing the clean movement. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on leg drive during the clean to generate power from your lower body.
- Keep your grip firm but not too tight to allow smooth wrist rotation during the clean.
- Exhale powerfully as you press the bar overhead to stabilize your core.
Substitutes
Swap Clean and Press for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Clean and Press for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.