Clean and Press
Clean and Press 1RM Calculator
Estimate your one-rep max
Clean and Press Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 55 | 80 | 110 | 150 | 190 |
| 130 kg | 55 | 85 | 115 | 155 | 195 |
| 140 kg | 60 | 85 | 120 | 160 | 205 |
| 150 kg | 60 | 90 | 120 | 165 | 210 |
| 160 kg | 65 | 90 | 125 | 170 | 220 |
| 170 kg | 65 | 95 | 130 | 175 | 225 |
| 180 kg | 65 | 95 | 135 | 185 | 230 |
| 190 kg | 70 | 100 | 140 | 190 | 240 |
| 200 kg | 70 | 105 | 140 | 195 | 245 |
| 210 kg | 75 | 105 | 145 | 200 | 250 |
| 220 kg | 75 | 110 | 150 | 205 | 260 |
How to Perform the Clean and Press
Stand with feet hip-width apart with the barbell on the floor over your mid-foot. Grip the bar slightly wider than shoulder width with a hook grip or overhand grip. With your back flat and chest up, drive through the floor to pull the bar upward. As the bar passes your knees, explosively extend your hips to accelerate the bar, then pull yourself under it and catch it on your front deltoids in a front rack position. From the front rack, brace your core and press the bar overhead to full lockout. Lower the bar back to the front rack, then to the floor to complete one rep.
Muscle Activation
The clean and press is one of the most comprehensive exercises in terms of muscle recruitment. The initial pull off the floor engages the hamstrings, glutes, quads, and lower back. The explosive hip extension recruits the glutes and traps. The catch phase demands upper back strength and core stability. The press targets the deltoids, triceps, and upper chest. Virtually every major muscle group is trained during this movement.
Common Mistakes
- Pulling the bar with the arms rather than using explosive hip extension to generate upward momentum.
- Catching the bar on the wrists rather than in a proper front rack position on the deltoids.
- Not separating the clean and press into two distinct phases, rushing through the transition.
- Rounding the back during the initial pull from the floor, especially under fatigue.
Variations
The dumbbell clean and press is more accessible for beginners. The single-arm clean and press adds an anti-rotation component. The push press uses leg drive to assist the overhead portion, allowing heavier loads. The hang clean and press starts from the hang position rather than the floor, reducing the complexity of the movement.
Programming Tips
Use the clean and press for 3-5 sets of 3-5 reps as a power and strength exercise, or for higher reps of 8-10 as a conditioning tool. This exercise generates significant systemic fatigue, so program it early in your workout when you are fresh. It is an excellent exercise for athletes seeking power and coordination development.