Muscles Worked: Front Deltoids, Middle Deltoids & overall Muscle Density. Triceps, Middle & Lower back, Traps, forearms, quadriceps, hamstrings, calves & glutes.
Spotter Required: Yes, to visually guide you if you make mistakes, but not to help you lift the weight!
Minimum Equipment required: 7ft Standard Barbell with weights
The Best Equipment to Use: 7ft Olympic Barbell with weights
Warming up: To warm up, perform 1 set of 10-15 repetitions of the exercise with minimal weight.
How often should I perform this exercise: The clean and press is a very technical exercise and should NOT be performed by novices, I suggest you don’t try clean and press until you have trained for at least 2-3 months, if you have never performed a deadlift or full squat I suggest performing these with correct technique then try clean and press.
If you have been training for some time then clean and press is great for building overall strength and power. If you have the energy for this exercise (because it uses a lot of it) then you should perform it on every shoulder or squat workout.
When should I perform this exercise: Clean and press is probably one of the hardest exercises you can perform, so if you are going to do it make sure it’s the first or one of the first exercises. This will ensure you have enough energy and that your form will not begin to slip due to fatigue.
How to do the exercise: With the barbell loaded on the floor, move down into the deadlift position, lean forward slightly so that your elbows are slightly in front of the bar.
Hold the barbell with an overhand grip slightly wider than shoulder width apart, or however wide you need to accommodate your arm length, usually taller people need a wider stance.
Your feet should be a little wider than deadlift stance and the barbell should be touching your shins, just like the deadlift movement. With your back straight, and chest up begin to pull the bar keeping it close to your body.
Once the bar hits the point on your upper leg (normally about 2-3 inches above your knees) you jump vertically as hard as you can, as you descend you have to get under the bar and move your arms under it, resting the bar on your shoulders and shoving your elbows forward. DO NOT curl the weight up, the bar path should be a vertical line, you are never reverse curling the bar, you are simply jumping vertical so that you can get under it and catch it!
If you catch the bar properly it will be sitting on your shoulders with your elbows pointing out, not down. If elbows are not up it means the bar is probably resting on your chest which is not good.
Once the bar is resting on your shoulders you can take about 3-5 seconds and then use hip drive to power the bar up above your head. As the weight gets heavier you will need to jump back like they do in the olympics, also as the weight gets heavier you tend to get deeper into a squat.
This is a hard exercise to explain so I have included a video, which shows it in normal speed and slow motion at the bottom of this page.
Mentality: This exercise is hard and will use a lot of energy, so concentration is key with clean and press.
Images:
After doing this workout what other workouts should I do afterwards? Should I still do a military press? Should I still do dead lifts? I work shoulders and back together
you can do many other workouts after this, military press is a similar exercise so I recommend you target the rear delts. If I were you I would do deadlifts before this exercise as it uses a lot more energy.
This is what I did for my last workout what would you change?
3 sets each 5-7 reps
deadlifts
clean and press
weighted wide grip pull ups superset with close grip pull downs
military press superset with dumbell front should raise
dumbell bent over row super set with dumbell shrugs
rear deltoid machine
appreciate the help