Full Barbell Clean and Presses / Jerk / Overhead Presses
- Stand with your toes just underneath the bar at a shoulder-width stance. Keep your core tight and your back flat.
- Bend at the knees and hips. Lower yourself with your arms fully extended, your chest up and your gaze straight ahead.
- Take a firm overhand grip of the bar with your elbows running outside of your knees.
- Bring your knees in and shoulders up driving your hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring your elbows high, then rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head to complete the rep.
Please take absolute care with this advanced barbell movement.
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Related exercises to discover
Full barbell clean and presses / jerk / overhead presses is a gym work out exercise that targets middle back / lats and shoulders and also involves abs and glutes & hip flexors and hamstrings. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Seated side / chair leans, seated jumping jacks / star jumps and bear crawls are related exercise that target the same muscle groups as full barbell clean and presses / jerk / overhead presses. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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