Power clean and press

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Technique

1. Stand with your feet shoulder-width apart and the Barbell on the floor in front of you.
2. Grip the bar slightly wider than shoulder-width with palms facing toward you.
3. Keep your back straight, chest up, and engage your core.
4. Initiate the lift by driving through your legs, pulling the bar up while keeping it close to your body.
5. As the bar reaches hip height, explosively extend your hips and shrug your shoulders to propel the bar upwards.
6. Drop slightly under the bar and catch it in the front rack position at shoulder height with elbows forward.
7. Press the bar overhead and lock out your arms at the top, with the bar directly above your head.
8. Lower the bar back to the front rack position in a controlled manner, then return to the floor and repeat.

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Form tips

• Keep your elbows high when catching the bar in the front rack position.
• Ensure a full lockout at the top without overextending your lower back.
• Control the descent of the bar—don’t let it crash onto your shoulders.

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Muscles

Strength

Primary

• Spine
• Glutes
• Hamstrings
• Back
• Serratus anterior
• Shoulders

Secondary

• Hip adductors
• Chest
• Neck
• Triceps
• Rotator cuff
• Forearms

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Equipment

Kettlebell

Dumbbell

Barbell

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Appears in

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Regressions

Barbell overhead press

Beginner - Elite

Power clean

Intermediate

Double dumbbell overhead press

Novice

Dumbbell seated overhead press

Beginner

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