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barbell clean and press
upper legsquadsbarbell
Instructions
- Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
- Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
- As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
- As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
- From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Secondary Muscles
hamstringsglutesshoulderstriceps
Additional Information
The barbell clean and press is a barbell-based exercise that primarily targets the quads. This exercise is particularly effective for upper legs development and can be incorporated into various workout routines.