Clean and press

Muscle group

Shoulders

Equipment

Barbell

Primary muscles

Front delts, Glutes, Quadriceps

Secondary muscles

Hamstrings, Lower back, Triceps, Upper back

1. Stand with your feet shoulder-width apart and grip the barbell just outside your knees with your hips down and chest up.
2. Explode upward by driving through your heels and shrugging your shoulders to pull the bar vertically.
3. Quickly drop under the bar and catch it on the front of your shoulders (front rack position) with your elbows pointing forward.
4. Press the bar directly overhead until your arms are fully locked out and your head is slightly forward.
5. Lower the bar back to your shoulders and then to the floor in a controlled motion to reset.