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:
- The Clean – lifting the weight from the floor to your shoulders
- 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:
- Setup & grip
- First pull (to knees)
- Second pull (hip drive)
- Pull under & catch
- 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!