A Complete Guide to the Clean and Press The clean and press is a weightlifting exercise that has its origins in the early 1900s, specifically in the context of Olympic weightlifting. It has its roots in the growth of strength training as a sport in which athletes competed to show off their strength and skill. Although it was first added to the Olympic Games in 1896, the clean and press did not become a regular event until 1920.
Key Takeaways
- The Clean and Press has a long history, dating back to ancient Greece and being a staple in strongman competitions.
- The Clean and Press offers a wide range of benefits, including improved strength, power, and full-body muscle engagement.
- To perform the Clean and Press, start with the barbell on the ground, explosively lift it to shoulder height, and then press it overhead.
- Common mistakes to avoid when doing the Clean and Press include using improper form, lifting too heavy, and neglecting proper warm-up.
- Variations of the Clean and Press include the dumbbell clean and press, kettlebell clean and press, and single-arm clean and press.
Lifters would demonstrate their ability to lift large weights overhead by combining the clean and press into a single motion during this time. Both the clean & press techniques and styles changed along with the sport. The workout became well-liked by lifters who competed as well as athletes from other sports who realized how effective it was at gaining strength and power. The clean and press was a mainstay of strength training regimens by the middle of the 20th century, especially in the US and Europe.
But because of worries about safety and the lift’s complexity, it was finally eliminated from Olympic competition in 1972. The clean and press is still a staple strength training exercise that is frequently used in CrossFit & functional fitness programs, even though it was not included in the Olympic program. For individuals seeking to increase their overall strength, the clean and press is a good option because it works several different muscle groups. This exercise’s capacity to improve functional strength is one of its main advantages.
A person’s ability to carry out daily tasks more easily is enhanced by the clean and press because it simulates movements that are frequently needed in daily life, such as lifting objects from the ground to overhead. The clean and press is a great cardiovascular exercise in addition to building functional strength. It can increase cardiovascular endurance and heart rate when done vigorously or as a component of a circuit training program.
It adds value to any fitness program because it provides both strength and conditioning. Also, since the clean and press demands exact timing and body control to perform, it can help with balance and coordination. The mechanics of the lift’s clean and press components must be understood before performing the clean and press properly. To begin, place a barbell on the ground in front of you and stand with your feet shoulder-width apart.
To grasp the barbell with an overhand grip, bend at the hips & knees so that your hands are slightly outside of your knees. Keep your back straight, contract your core, and get ready to lift. Drive through your heels to start the clean, simultaneously extending your hips and knees. Pull the barbell near to your body as you raise it off the ground, shrugging your shoulders. In order to catch the barbell on your shoulders, rotate your elbows around it & pull yourself under it after the bar reaches your mid-thigh.
The term “rack position” is frequently used to describe this position. Press the barbell overhead until your arms are fully extended, then take a deep breath, engage your core, and stabilize the barbell on your shoulders to get ready for the press. Inappropriate form during the clean phase is one of the most frequent errors made when performing the clean & press. Instead of using their legs and hips to generate power, lifters frequently make the mistake of using their arms too early in the lift. This raises the possibility of injury and can result in ineffective lifting techniques.
To prevent this error, concentrate on using your lower body to generate power before using your arms to pull. Failing to keep the spine neutral during the lift is another common mistake. The spine may sustain injuries if the back is rounded or overly arched. Throughout the two lift phases, it is essential to maintain an upright chest & back shoulders.
Instability during the press phase can also result from lifters losing their grip on the barbell. Keeping your grip tight will help you keep control of the movement. The clean and press can be used in a variety of ways to focus on particular strength training components or target different muscle groups. By working each side of the body separately, the dumbbell clean and press is a common variation that increases shoulder range of motion & can help increase unilateral strength.
The kettlebell clean & press is another variation that uses a kettlebell in place of a barbell. Because of the distinctive shape of kettlebells, this variation can improve grip strength & stability. After the clean phase is finished, lifters may also decide to do a split jerk rather than a strict press.
By pressing overhead with one foot forward, the split jerk increases stability & enables the lifting of heavier weights. The clean phase is when the muscles are active. As you lift from a squat position during the clean phase, your quadriceps, hamstrings, glutes, and calves are the main muscles that are worked. This movement requires explosive hip extension, which also engages the erector spinae, a posterior chain muscle that maintains spinal stability. During the press phase, muscles are used.
The focus moves to the upper body muscles during the press phase, especially the deltoids, triceps, and upper pectorals. Strength in general and core engagement. For stability and good posture, the core muscles—the rectus abdominis, obliques, & transverse abdominis—are also used extensively during both lift phases. The clean and press is a great exercise for increasing general strength because it works all of the muscle groups.
Depending on personal fitness objectives, there are several ways to perform the clean and press as part of a workout. For individuals who want to increase their strength, it can be incorporated into a specific weightlifting session as one of the main lifts done for several sets using larger weights. At higher intensities, lifters typically aim for three to five sets of three to six repetitions. Lower weights used for more repetitions can be helpful for people who are concentrating on conditioning or functional fitness.
To increase heart rate & endurance, this method may entail doing 3–4 sets of 8–12 repetitions with shorter rest intervals in between sets. Also, adding clean & press to circuit training regimens can improve cardiovascular fitness and offer a full-body workout. Some tools are necessary to do a clean and press efficiently. Barbells are the most often used piece of equipment, but depending on availability or personal preference, variations can be done with dumbbells or kettlebells. The typical weight of an Olympic barbell is 45 pounds (20 kg), but beginners or those who are concentrating on technique may use lighter training bars.
To modify resistance levels in accordance with personal strength levels, weight plates must be available in addition to weights. Before performing cleans, it can be helpful to securely load weights onto a barbell using a power cage or squat rack. Finally, by enhancing foot placement, weightlifting shoes with an elevated heel can offer increased stability during lifts.
When doing any weightlifting exercise, including the clean and press, safety should always come first. Making sure you warm up properly before trying heavy lifts is an important precaution. This can involve doing lighter sets of cleans or dynamic stretches to get your muscles ready for effort.
Also, it’s critical to use weights that correspond to one’s current strength level because trying to lift too much weight can result in injury. Keeping proper form during every lift phase is another crucial safety precaution. Lifters should be aware of their posture, maintaining a straight back and a tight core to avoid putting undue strain on their joints or spine.
In order to guarantee safety while performing new techniques or lifting large weights, it is also advisable to have a spotter present. It takes constant practice in addition to paying close attention to form and execution to improve technique in the clean and press. Dividing the lift into smaller parts is a useful strategy; practicing cleans and presses independently can help improve technique without becoming overly complicated. Power generation will be improved by concentrating on explosive hip extension during cleans.
Recording oneself while performing lifts enables self-evaluation or feedback from coaches or seasoned lifters, which is another advantage of video analysis. Mobility exercises can also increase flexibility in important areas like the shoulders, hips, and ankles, which will help with lifts by promoting better movement patterns. A well-designed exercise program that includes the clean & press can increase general strength while encouraging the development of muscles and endurance.
A sample workout plan for intermediate lifters is provided below: **Warm-Up:** – Dynamic stretches (arm circles, leg swings) – 5 minutes – Light barbell cleans (50 percent of max) – 3 sets of 5 reps **Main Workout: **1. Clean and Press: 4 sets of 6 repetitions at 70–80% of maximum capacity 2. Arm 3: 3 sets of 8 repetitions for the dumbbell clean. 3 sets of 12 repetitions for kettlebell swings. Do three sets of ten to fifteen push-ups.
Plank Hold: 3 sets for 30–60 seconds **Cool Down:**- Static stretching for shoulders, legs, and back: 5–10 minutes This sample plan focuses on developing strength through heavy lifts and incorporating accessory movements that support functional strength training-related overall fitness goals.
If you are interested in mastering the basics of a new skill, such as learning programming from scratch, you may also be interested in mastering the basics of the Clean and Press Olympic lift variation. Check out this article on how to learn programming from scratch for some tips on how to approach the learning process effectively. Just like with programming, mastering the basics of the Clean and Press can set a solid foundation for more advanced techniques and variations.
FAQs
What is the clean and press?
The clean and press is a weightlifting exercise that involves lifting a barbell from the floor to the shoulders (clean) and then pressing it overhead (press).
What are the benefits of the clean and press?
The clean and press is a full-body exercise that helps to improve strength, power, and coordination. It targets multiple muscle groups including the legs, back, shoulders, and arms.
Is the clean and press a variation of the Olympic lift?
Yes, the clean and press is a variation of the Olympic lift. It is often used in weightlifting competitions and is a fundamental movement in Olympic weightlifting.
What are the key differences between the clean and press and the clean and jerk?
The clean and press involves pressing the barbell overhead after cleaning it to the shoulders, while the clean and jerk involves jerking the barbell overhead after cleaning it to the shoulders. The clean and press is typically performed with a strict press, while the clean and jerk involves a more explosive movement.
Is the clean and press suitable for beginners?
The clean and press can be suitable for beginners, but it is important to start with light weights and focus on proper technique to avoid injury. It is recommended to seek guidance from a qualified coach when learning the clean and press.