Barbell Clean and Press.

Make every rep count.

1. 01

   Set a loaded barbell on the floor and stand with feet about shoulder-width.

2. 02

   Line the bar up over the mid-foot (halfway between heel and toes).

3. 03

   Hinge and squat down to grab the bar with an overhand grip, hands just outside your knees.

4. 04

   Drop your hips until your thighs are about parallel, chest up, eyes forward, and spine neutral (don’t let your lower back arch).

5. 05

   Drive hard through your legs and hips to lift the bar, then quickly pull yourself under and “catch” it at chest/shoulder height in one smooth motion.

6. 06

   From the rack position, brace your core and press the bar straight overhead until arms lock out.

7. 07

   Lower with control back to your shoulders, then return the bar to the floor safely.

8. 08

   Repeat for the desired reps.

9. 09

   Form & safety cues

10. 10

    Keep the bar close to your body the whole time.

11. 11

    If you feel yourself getting pulled backward or your back starts to arch, reduce the weight.

12. 12

    Prioritize technique before adding load—this lift rewards good form and punishes sloppy reps.