How to Do a Clean and Press in 3 Steps: Build Full-Body Strength the Right Way

How to Do a Clean and Press in 3 Steps: Build Full-Body Strength the Right Way

If you’re looking for one of the most powerful total-body movements in fitness, the clean and press should be high on your list. This dynamic compound lift is a staple in Olympic weightlifting, functional training, and strength-building workouts. It works your legs, core, back, shoulders, and arms—all in one fluid motion.

In this guide, you’ll learn how to do a clean and press in 3 steps, plus tips to master the form, avoid injury, and modify with dumbbells or lighter weights.

---

💪 What Is a Clean and Press?

The clean and press is a combination of two strength movements:

1. The Clean – lifting the weight from the floor to your shoulders
2. The Press – pushing the weight overhead

When done properly, it improves explosive power, coordination, and muscular endurance.

---

✅ How to Do a Clean and Press in 3 Steps

Here’s a simplified, step-by-step breakdown for beginners using a barbell. These same principles apply to dumbbells and kettlebells with minor adjustments.

---

Step 1: The Clean – From Ground to Shoulders

This is the first and most technical part of the movement.

How to perform:

• Stand with feet hip-width apart.
• Grip the barbell slightly wider than shoulder-width.
• Keep your chest up, back flat, and engage your core.
• Drive through your heels to lift the bar up your body.
• As the bar reaches mid-thigh, explode upward, shrug your shoulders, and pull the barbell up.
• Drop under the bar slightly and catch it on the front of your shoulders (rack position), with elbows forward.

🧠 Key Tips:

• Keep the bar close to your body.
• Use a powerful hip drive.
• Practice form before adding heavy weight.

---

Step 2: The Setup – Get Ready to Press

Before you push the bar overhead, stabilize your position.

How to perform:

• Stand tall with the bar resting on your shoulders (elbows forward).
• Tighten your core and squeeze your glutes.
• Position your feet shoulder-width apart and get ready to press.

🧠 Key Tips:

• Breathe in and brace your core before the press.
• Avoid leaning back or arching your lower back.

---

Step 3: The Press – From Shoulders to Overhead

This is where the upper-body work kicks in.

How to perform:

• Press the bar straight overhead while keeping your spine neutral.
• Lock out your elbows at the top.
• Lower the bar back to your shoulders with control, or drop it if using bumper plates.

🧠 Key Tips:

• Keep wrists straight and elbows under the bar during the press.
• Don’t overextend your back—use your legs and core to support the movement.

---

🔁 Clean and Press Variations

Want to mix things up or scale the difficulty? Try these:

🏋️‍♀️ How to Do DB Clean and Press (Dumbbell Version):

• Start with dumbbells at your sides.
• Clean by lifting the weights to your shoulders using a hip drive.
• Press overhead, then return to the start position.

💡 Great for beginners or home workouts!

---

❓ People Also Ask:

🔸 How do you do a clean and press?

To do a clean and press, start by lifting a barbell or dumbbells from the floor to your shoulders (clean), then press the weight overhead. Maintain proper form to avoid injury.

🔸 What are the 5 steps for power clean technique?

The power clean typically involves:

1. Setup & grip
2. First pull (to knees)
3. Second pull (hip drive)
4. Pull under & catch
5. Stand to full extension

While the clean and press is more simplified, understanding power clean steps helps refine your clean phase.

🔸 How to do a DB clean and press?

Use two dumbbells, lift them with explosive hip drive to shoulder level, then press overhead. It’s an excellent alternative to barbell work.

🔸 How to perform a clean?

To perform a clean: start from the floor, pull the weight explosively with a shrug and high pull, then catch it on your shoulders with bent knees.

---

✅ Benefits of the Clean and Press

• 🔥 Full-Body Activation – Targets multiple muscle groups
• 🏋️‍♂️ Explosive Power – Improves athletic performance
• ⚡ Fat Burning – Great for HIIT and metabolic training
• 🧠 Coordination & Balance – Demands focus and control
• 💯 Functional Strength – Transfers well to real-life lifting

---

⚠️ Common Mistakes to Avoid

• Rounding the back during the clean
• Lifting too heavy before mastering technique
• Pressing with poor shoulder or core stability
• Using arms too much instead of legs and hips

---

🧘 Warm-Up Before You Lift

To prevent injury, warm up with:

• Light cardio (jump rope, rowing)
• Dynamic stretches (arm circles, hip openers)
• Practice reps with an empty bar or light dumbbells

---

🎯 Final Thoughts on How to Do a Clean and Press in 3 Steps

Learning how to do a clean and press in 3 steps is a game-changer for anyone serious about strength training. It’s a powerful, functional movement that builds muscle, boosts athleticism, and enhances overall fitness.

Start with light weight, focus on form, and build confidence with each rep. Whether you’re a CrossFit athlete, weightlifter, or fitness enthusiast—clean and press should definitely be part of your routine!