Full Barbell Clean and Presses / Jerk / Overhead Presses
How to Do 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.
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Related Middle Back / Lats And Shoulders Exercises
Full Barbell Clean and Presses / Jerk / Overhead Presses Exercise Details
Muscles worked
Full Barbell Clean and Presses / Jerk / Overhead Presses targets middle back / lats and shoulders and also works abs and glutes & hip flexors and hamstrings. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: barbell / ez-bar.
Similar exercises
Related exercises that work similar muscle groups include Wide-grip lat pulldowns / pull downs / pullovers, foam roller lat stretch and barbell push and press. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
