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Clean and press

The clean and press is a compound weightlifting exercise performed with a barbell, beginning with the clean phase in which the bar is explosively pulled from the floor and received at the shoulders in a squat or power position, followed by the press phase in which the bar is strictly pushed overhead to full elbow extension without leg drive.^[1] This movement integrates explosive hip extension, rapid triple extension of the ankles, knees, and hips, and upper-body pressing strength, engaging the posterior chain, core, quadriceps, and shoulders in a coordinated full-body effort.^[2] From 1928 to 1972, the clean and press constituted one of three core lifts in Olympic weightlifting competitions, alongside the snatch and clean and jerk, standardizing the sport's format during that era.^[3]^[2] It was discontinued as an Olympic event after the 1972 Games primarily due to escalating difficulties in refereeing proper form, as lifters increasingly employed excessive spinal arching and layback techniques that blurred the line between legitimate pressing and impermissible momentum assistance, undermining objective adjudication.^[4] Despite its removal from formal competition, the clean and press remains valued in strength training programs for fostering power output, neuromuscular efficiency, and overhead strength, with historical benchmarks including Vasily Alekseyev's 236.5 kg world record set in 1972, reflecting peak human capability in the lift under pre-discontinuation rules.^[5]

Overview

Definition and mechanics

The clean and press is a compound barbell exercise that integrates explosive pulling and catching mechanics in its initial phase with strict overhead pressing in the subsequent phase. In the clean, the lifter pulls the barbell from the floor using a hip-dominant extension, accelerating it upward before dropping into a partial squat to catch it at shoulder height in the front rack position, with the bar resting on the deltoids and clavicles while elbows are held high.^[6] ^[1] This phase emphasizes rapid force production through triple extension of the lower body joints.^[7] The press phase follows immediately without regripping or repositioning, requiring the lifter to extend the arms overhead to lockout while maintaining locked knees, ankles, and hips to prevent any leg drive assistance.^[6] ^[8] This strict form, as mandated in Olympic rules until its removal in 1972, tests upper body pressing strength, core stability, and shoulder mobility, with the bar path typically arching slightly forward due to lumbar extension for mechanical advantage.^[8] The exercise as a whole demands sequential muscle activation across the kinetic chain, fostering coordination between lower body power generation and upper body force application.^[7]

Primary muscles targeted

The clean phase of the exercise primarily recruits the gluteus maximus, hamstrings, quadriceps, and erector spinae for the explosive hip extension and pull from the floor, alongside the trapezius and latissimus dorsi for shrugging and stabilizing the barbell during the catch.^[9]^[10] These muscles generate the triple extension at the ankles, knees, and hips necessary to accelerate the barbell upward, with electromyographic studies on similar power cleans confirming high activation in the vastus lateralis and gluteus maximus during the second pull.^[11] In the press phase, the anterior and medial deltoids, triceps brachii, and upper pectoralis major serve as primary movers to extend the elbows and elevate the bar overhead from the front rack position, while the trapezius and serratus anterior provide scapular stabilization.^[12]^[9] Core muscles, including the rectus abdominis and obliques, engage throughout both phases for trunk rigidity and force transfer, as evidenced by higher oblique and lumbar multifidus activity in variations of the clean and jerk.^[13] Overall, the compound nature demands synergistic activation across these groups, prioritizing posterior chain power and shoulder girdle strength over isolated hypertrophy.^[10]

Technique

Clean phase breakdown

The clean phase transitions the barbell from the floor to a front rack position on the shoulders, enabling the subsequent press, and is executed in a continuous motion emphasizing explosive power and precise bar path control.^[14] This phase mirrors the clean in Olympic weightlifting's clean and jerk but concludes without an overhead jerk, often employing a full squat clean to handle heavier loads as seen in historical competitions.^[15] Starting Position
The lifter positions the barbell over the mid-foot with shins touching the bar, feet hip-width apart, and weight balanced across the entire foot for stability. Hips are set higher than knees, shoulders aligned slightly ahead of or over the bar, and the back maintained in a neutral arch with arms straight and elbows rotated inward to establish tension. This setup ensures a strong base and prevents early momentum loss, with common faults including insufficient back tension or shoulders too far forward, which can cause bar drift.^[14]^[15] First Pull
From the floor to roughly knee height or mid-thigh, the bar is lifted primarily with leg drive, keeping it close to the shins and thighs while preserving the initial back angle and torso position. Pressure shifts subtly rearward toward the mid-foot as knees move back under the bar, avoiding heel dominance or excessive speed that could disrupt balance. This controlled phase builds acceleration without premature hip rise, with errors like bar separation from the body leading to inefficient power transfer.^[14]^[15] Second Pull
As the bar passes the knees, an explosive extension of the knees and hips propels it upward, with knees driving forward under the bar before full hip thrust to maintain proximity and vertical path. The whole foot pushes against the ground, heels may lift naturally, and the bar brushes the thighs or hips at peak extension, generating maximal velocity through triple extension of ankles, knees, and hips. Faults such as hip-dominant initiation or incomplete extension reduce bar height and speed.^[14]^[15] Third Pull
During the bar's brief weightless phase post-extension, the lifter actively pulls the body under it by elevating and rotating elbows upward and outward, transitioning from hook grip to rack while feet split or adjust to a squat stance. This turnover ensures the bar remains close to the torso, completing as the feet land, to facilitate a secure catch; delays here often result from passive dropping rather than dynamic pulling.^[14]^[15] Receiving Position
The lifter descends into a front squat with elbows high, shoulders shrugged and locked to secure the bar in the rack against the deltoids and clavicles, minimizing forward lean or instability. The squat depth allows recovery to standing, bracing the core to utilize elastic rebound if present, with errors like incomplete depth or loose elbows compromising the press setup.^[14]^[15]

Press phase execution

The press phase commences immediately after the lifter achieves a stable front rack position from the clean, with the barbell resting across the anterior deltoids and clavicles, elbows elevated and wrists extended. The feet are positioned hip-width apart, with toes pointed slightly outward to facilitate balance and stability.^[16] The grip width is typically shoulder-width or marginally wider, with the bar secured in the palms at the base of the fingers, thumbs wrapped around for control; this positioning ensures forearms remain vertical during the ascent. The lifter inhales deeply to brace the core, locks the knees and hips to eliminate lower body involvement, and initiates the press by contracting the deltoids and triceps to drive the barbell in a vertical path overhead.^[16]^[17] Unlike push presses or jerks, the clean and press demands a strict execution without leg dip or drive, relying solely on upper body strength; the movement's initial phase, from rack to forehead clearance, presents the greatest resistance due to leverage disadvantages. The head tilts forward slightly to accommodate the bar path, then returns to neutral as the arms approach lockout, where elbows fully extend, shoulders shrug upward, and the bar aligns over the mid-foot.^[16]^[17] Descent occurs under control to the rack position, maintaining latissimus dorsi tension to prevent forward lean or spinal arching. Key programming cues emphasize scapular retraction, intra-abdominal pressure for spinal neutrality, and avoidance of elbow flare, which can compromise shoulder integrity; progressive overload focuses on incremental weight increases while preserving form to mitigate injury risk from compensatory lumbar extension.^[16]

Programming cues and progressions

Programming cues for the clean phase emphasize maintaining bar proximity to the body to minimize horizontal displacement and maximize pulling efficiency. Key instructions include initiating the first pull by pushing the knees back while keeping the bar over the mid-foot, avoiding an early arm pull that can cause the bar to drift forward.^[18] During the second pull, lifters are cued to extend aggressively from the hips without rushing the knee extension, focusing on a powerful triple extension of ankles, knees, and hips.^[19] For the catch, "pull yourself under" promotes dropping beneath the bar rapidly rather than jumping back, with fast elbow flip to secure the front rack position.^[19] Lats engagement via "knuckles down" and "lats back" helps control the bar path throughout.^[19] In the press phase, which must remain strict without leg drive to adhere to traditional form, cues prioritize core bracing and vertical bar path. Lifters are instructed to maintain tightness in the torso, keep elbows slightly forward in the rack, and drive the bar straight overhead from the shoulders without arching the back excessively or leaning laterally.^[1] A common directive is to "press yourself into the ground" to counterbalance upward force and prevent loss of midline stability.^[20] Progressions for clean and press typically begin with foundational drills to isolate components before integrating the full movement, ensuring technical proficiency precedes load increases. Novices start with empty bar or PVC pipe front squats (3 sets of 8-10 reps) to develop rack position comfort and thoracic mobility, progressing to power position cleans from mid-thigh (3-5 sets of 3-5 reps) to practice the explosive second and third pulls without floor initiation complexity.^[21] Double-pause cleans, halting at knee and mid-shin levels, follow to reinforce positions and bar control (3 sets of 2-3 reps), with tempo variations emphasizing slow eccentrics for strength in weak points.^[21] Full cleans are introduced only after consistent form, initially at 60-70% of estimated max for 4-6 sets of 2-3 reps, adding 2.5-5 kg weekly as technique solidifies.^[1] Intermediate trainees advance to muscle cleans from the hang (focusing submaximal pulls without full drop-under) and combine with strict presses at 70-80% loads for 3-5 sets of 3 reps, incorporating pauses to address faults like early arm bending.^[22] Advanced programming employs percentage-based schemes, such as wave loading (e.g., 74%, 80%, 86% of 1RM across rep schemes of 8/5/3) twice weekly, with deloads every 4-6 weeks to manage fatigue from the high neural demand.^[23] Volume accumulates 20-40 quality reps per session, prioritizing recovery via 48-72 hours between heavy sessions, as improper progression risks shoulder strain from repeated rack impacts.^[22]^[1]

Historical development

Origins in strength training

The clean and press emerged in the early 20th century as a key compound exercise in barbell strength training, building on late 19th-century strongman practices that involved pulling weights from the ground to the chest before overhead pressing. Unlike the continental style—where the barbell was rolled along the body to the shoulders without momentum, common in 1890s exhibitions—this lift incorporated a explosive clean phase driven by leg and hip extension to rack the bar cleanly on the front deltoids, followed by a strict military press emphasizing shoulder girdle stability and trunk rigidity. This evolution reflected practical demands for efficient, full-body power development in gym settings, as barbells became standardized tools for progressive overload.^[24]^[25] Pioneers like Alan Calvert, founder of the Milo Barbell Company in 1902, integrated variations of the clean and press into mail-order courses and Strength magazine articles, promoting it as a foundational movement for building coordinated strength across the posterior chain, core, and upper body. Calvert's programs, which reached thousands of trainees by the 1910s, prioritized such multi-joint lifts over isolation work, arguing they mimicked real-world force production more effectively than fragmented exercises. The lift's accessibility—requiring only a barbell and plates—made it a staple in nascent American gym culture, where it served as a benchmark for overall athletic potential before bench pressing gained traction in the 1940s.^[26]^[27] By the 1920s, the clean and press was routinely cleaned from the floor in training sessions, even among non-competitors, to simulate competitive demands and enhance neural efficiency in the transition from pull to press. This practice underscored its role in causal strength progression, where the clean's dynamic loading prepared the body for the press's isometric holds, fostering adaptations in power output and postural control verifiable through performance gains in era-specific records. Its pre-Olympic prominence in physical culture circles, including European and U.S. athletic clubs, positioned it as a versatile tool for wrestlers, throwers, and general conditioners, distinct from the more technical snatch or jerk.^[28]^[29]

Inclusion in Olympic weightlifting

The clean and press was standardized and formally included as one of three core lifts in Olympic weightlifting at the 1928 Summer Olympics in Amsterdam, joining the snatch and clean and jerk to establish uniform international competition rules. This adoption reflected efforts by the International Weightlifting Federation (IWF), founded in 1905, to consolidate disparate national formats into a cohesive program emphasizing full-body power, technique, and strength across multiple movement patterns. Prior to 1928, Olympic weightlifting events from 1896 to 1924 featured varied lifts, including one-handed variants and non-standardized presses, but the two-handed clean and press emerged as a distinct event to highlight shoulder and core stability following the clean.^[4]^[2] In Olympic competition, the lift required athletes to clean the barbell from the floor to the shoulders in a single motion, then strictly press it overhead using only arm and trunk strength, without bending or driving the knees for momentum—a rule enforced to prioritize pure pressing power over explosive leg involvement. Referees judged based on criteria such as bar path alignment, no excessive lumbar arching, and complete arm lockout, with three referees signaling approval via flags; violations like premature leg bend or forward lean resulted in no-lift calls. This structure allowed for total scores aggregated across the three lifts, where the clean and press often contributed significantly to medals in lighter weight classes due to its relative emphasis on upper-body leverage.^[3]^[30] The inclusion facilitated broader participation, with events held across eight to ten bodyweight categories (e.g., 60 kg to over 110 kg by the 1930s), and spurred technique refinements, such as split-style cleans paired with behind-the-neck presses in some nations, though front-rack positioning dominated for biomechanical efficiency. Early post-inclusion data from the 1928 Games showed world records in the press reaching 100 kg in heavier classes, underscoring its role in elevating the sport's global appeal and training methodologies.^[31]^[32]

Olympic era and removal

World records and notable lifters

The heaviest clean and press lift ratified in international competition was 236.5 kg (521 lb), achieved by Soviet superheavyweight Vasily Alekseyev on April 15, 1972, in Tallinn, Estonia, shortly before the lift's removal from Olympic programs.^[33] Alekseyev, who set 17 world records in the press across his career, dominated the discipline in the early 1970s, often combining explosive cleans with strict overhead pressing form that pushed the boundaries of judging standards.^[34] Earlier superheavyweight benchmarks included Belgian lifter Serge Reding's 228 kg press at the 1970 World Championships, a mark briefly held before Alekseyev's progression.^[35] In lighter classes, Bulgarian Mladen Kuchev established the final recognized press world record at 157.5 kg in the 82.5 kg category during 1972 competitions.^[36] Among historical figures, American John Davis stands out for his clean and press prowess in the unlimited class, pressing 146.5 kg (323 lb) at the 1941 U.S. National Championships en route to multiple Olympic golds in 1948 and 1952, where his technique emphasized raw power over finesse.^[30] Fellow American Tommy Kono, a two-time Olympic champion (1952, 1956), set world records in the press across four weight classes from 67.5 kg to 82.5 kg, achieving lifts up to 132.5 kg in the mid-1950s and pioneering efficient pulling mechanics that influenced later generations.^[37] Other notables include Soviet Rudolf Plukfelder, who pressed 165 kg in the 82.5 kg class during the 1960s, contributing to team successes amid the era's East-West rivalries, and earlier pioneers like Frederick Winters, who competed in the nascent Olympic presses at the 1904 St. Louis Games, though without standardized records.^[38] These lifters exemplified the clean and press's demand for full-body coordination, with records reflecting both genetic outliers and the pre-steroid era's training limitations in some cases, contrasted by the 1970s' pharmacological advancements evident in superheavyweight totals.^[39]

Reasons for discontinuation in 1972

The clean and press was removed from Olympic weightlifting competition after the 1972 Munich Games, with the International Weightlifting Federation (IWF) Congress voting 33 to 13 in favor of abolition on the recommendation of its technical committee.^[36] This decision ended its status as one of the three core lifts—alongside the snatch and clean and jerk—standardized since 1928, effective from IWF events and Olympics starting in 1973.^[4] Prior proposals to eliminate the press, in 1964 at the Tokyo Congress and 1968 in Mexico City, had been rejected by delegates, reflecting ongoing debates over its role.^[36] A primary factor cited was the increasing difficulty in objectively judging proper technique, as lifters progressively loosened form through techniques like exaggerated lower-back arching, knee kicks, and press-outs that blurred distinctions between a strict press and jerk-like motions.^[30] These adaptations, evolving from the strict military-style press of the 1920s, enabled record weights—such as Vasily Alexeev's 227 kg press in 1971—but fostered inconsistent refereeing standards across weight classes and events, with lax enforcement amid competitive pressures.^[30] The press gained a reputation as "officially allowed cheating" due to these ambiguities, undermining its integrity as a test of overhead pressing strength.^[36] Medical concerns further supported discontinuation, with advice highlighting elevated injury risks from the extreme spinal loading imposed by the dominant arched-back style, particularly on the lower back rather than emphasizing shoulder girdle involvement.^[36]^[30] This shift had transformed the lift into one prioritizing lumbar endurance over pure pressing mechanics, contributing to broader critiques of its safety and fairness in an era of superheavyweight dominance.^[30] The removal streamlined Olympic weightlifting to two dynamic lifts, reducing subjective controversies while preserving emphasis on explosive power.^[4]

Variations

Strict clean and press

The strict clean and press is a variation of the traditional clean and press exercise in which the overhead press phase is executed without any assistance from the lower body, relying solely on the upper body's musculature—primarily the deltoids, triceps, and upper trapezius—to elevate the barbell from the front rack position to full arm extension overhead.^[40] This distinguishes it from variations incorporating leg drive, such as the push press, where a slight knee bend and explosive extension provide momentum to initiate the press, allowing heavier loads but reducing isolation on the shoulders.^[41]^[42] The clean phase typically follows standard barbell clean mechanics: the lifter pulls the bar from the floor to the shoulders in one motion, catching it in a squat or power position with elbows elevated and wrists flexed backward, before transitioning seamlessly to the strict press.^[43] To perform the strict clean and press correctly, the lifter begins with feet shoulder-width apart, grips the bar slightly wider than shoulder width, and initiates the clean by driving through the hips and knees while maintaining a neutral spine, explosively shrugging and pulling the bar upward to rack it securely on the anterior deltoids and clavicles without forward lean or excessive back arching.^[43] From the rack, the strict press commences with the core braced, glutes engaged to prevent lumbar extension, and a controlled extension of the elbows skyward using scapular retraction and shoulder protraction for stability; knees remain locked, and hips stationary, emphasizing a full range of motion from rack to lockout with the bar path aligned vertically over the mid-foot.^[40] Common faults include premature arm extension during the clean, which compromises rack position, or subtle knee dipping in the press, which violates the strict criterion and shifts emphasis away from pure upper body strength.^[44] This variation prioritizes raw overhead pressing power and shoulder hypertrophy, making it valuable for strength athletes seeking to develop the "yoke" (upper back and traps) without momentum aids, as evidenced in programming like high-frequency strict presses to build endurance and size in the deltoids.^[40]^[45] Loads are typically 20-30% lower than in push press variants due to the absence of leg contribution, with advanced lifters pressing 80-100 kg strictly after a clean for multiple reps, though individual capacities vary by training history and leverages.^[46] In historical contexts, such as early 20th-century strongman training or modern axle bar protocols mimicking old-style lifts, the strict form preserves authenticity by minimizing technical loopholes like exaggerated dips, fostering greater carryover to unassisted pressing movements.^[47]

Power clean and push press

The power clean and push press is a compound barbell exercise that combines an explosive power clean—wherein the barbell is pulled from the floor and caught in a partial squat (above parallel)—with a subsequent push press, utilizing a dip and leg drive to propel the bar overhead. This variation modifies the traditional clean and press by emphasizing speed and power in the clean phase without requiring full squat depth, and incorporating hip and knee extension to assist the overhead press, enabling heavier loads compared to strict pressing techniques.^[48]^[49] Execution begins with the lifter gripping the barbell with hands slightly wider than shoulder-width, feet hip-width apart, and hinges at the hips to position the bar over the mid-foot while maintaining a neutral spine. The power clean phase involves a rapid triple extension of the ankles, knees, and hips to elevate the bar, followed by a high pull and quick drop under the bar to catch it at the shoulders in a quarter-squat rack position, with elbows high and torso upright. Without pause, the push press follows: the lifter performs a controlled dip (knees forward, hips back, depth of 10-20% of leg length), then explosively drives upward through the legs to transfer momentum to the bar, extending the arms fully overhead while stabilizing the core and locking the elbows. The bar path remains close to the body throughout, and the lift concludes with a return to the floor under control.^[50] This variation demands proficiency in explosive hip drive, shoulder mobility, and core bracing, making it suitable for intermediate to advanced trainees in strength and conditioning programs. It reduces the mobility requirements of a full squat clean, allowing athletes with limited ankle or hip flexibility to train similar movement patterns, while the push press component increases pressing capacity—often by 20-30% over strict presses—through biomechanical assistance from the lower body. Common programming includes 3-5 sets of 1-5 repetitions at 70-85% of one-rep maximum, focusing on speed rather than maximal load to develop rate of force development.^[51]^[49] In contrast to the strict clean and press, which prioritizes upper-body strength via a full squat catch and arms-only overhead lockout, the power clean and push press shifts emphasis toward full-body power output and coordination, often yielding higher total weights (e.g., intermediate male lifters averaging 202 lb power cleans and 183 lb push presses separately, combinable in complexes). It is frequently programmed in Olympic weightlifting accessories, CrossFit workouts, and athletic training to enhance vertical force production and metabolic conditioning without the recovery demands of jerking motions.^[52]^[48]

Unilateral and equipment alternatives

The single-arm dumbbell clean and press serves as a unilateral alternative to the bilateral barbell version, involving an explosive pull of the dumbbell from the floor to the rack position at the shoulder before extending the arm overhead.^[10] This variation enhances unilateral strength and power across the kinetic chain while demanding greater core stabilization to counter the asymmetrical load.^[53] It also promotes balance and coordination by isolating one side, allowing practitioners to identify and address strength discrepancies between limbs that may be masked in bilateral lifts.^[10] The single-arm kettlebell clean and press extends unilateral training with equipment featuring an offset handle, which increases demands on grip and shoulder stability compared to dumbbells or barbells.^[54] Performed by swinging or pulling the kettlebell to the rack before pressing, it builds explosive hip drive and overhead lockout under dynamic conditions, making it suitable for functional strength programs.^[55] This setup challenges anti-rotation forces in the torso more intensely due to the bell's displacement from the forearm.^[56] Dumbbells as equipment alternatives enable both unilateral and bilateral clean and presses without requiring a full Olympic barbell setup, facilitating home or travel training while allowing independent arm paths to minimize compensatory patterns.^[57] Kettlebells offer further versatility, supporting high-repetition circuits or heavier single-bell presses that emphasize ballistic efficiency over strict form, though loads are typically lower than barbell equivalents due to handling constraints.^[58] These options integrate well into programs aiming for total-body power without the technical prerequisites of barbell cleans, such as precise hook grip or rack positioning.^[59]

Training benefits and applications

Physiological advantages

The clean and press recruits a broad array of muscle groups through its two-phase execution, promoting comprehensive neuromuscular activation and strength gains. In the clean phase, akin to power clean variations, electromyographic (EMG) data indicate high activation levels in lower-body extensors such as the vastus lateralis (up to 80-100% maximum voluntary contraction in heavy loads), gastrocnemius, and gluteals, alongside spinal erectors for hip drive and stabilization.^[60] This explosive triple extension enhances rate of force development, a physiological marker of power output critical for sports requiring rapid acceleration.^[61] The transition to the press phase shifts emphasis to upper-body pushers, with deltoids and triceps exhibiting peak EMG activity during overhead loading, fostering shoulder girdle stability and pressing strength that supports injury resilience in dynamic movements.^[2] Physiologically, the exercise's compound nature elevates acute hormonal responses, including increased testosterone and growth hormone levels post-session, which correlate with enhanced muscle hypertrophy and recovery in resistance-trained individuals performing similar Olympic-style lifts.^[62] It also improves intermuscular coordination, as evidenced by synchronized activation patterns in the kinetic chain during power cleans, reducing energy inefficiency and boosting overall force transfer from ground to overhead.^[63] These adaptations translate to superior power development compared to isolated exercises, with studies on overhead pressing derivatives showing gains in vertical jump height and sprint performance metrics among athletes.^[2] Core musculature receives sustained isometric and dynamic demands throughout, with variations like water-bag cleans demonstrating elevated rectus abdominis and oblique activation relative to traditional barbells, aiding postural control and torque generation.^[13] Long-term training yields measurable improvements in lean mass and metabolic efficiency, as Olympic weightlifting protocols—including press components—have been linked to reduced body fat percentage and heightened anaerobic capacity in peer-reviewed interventions.^[64] However, benefits are most pronounced in trained populations, where technical proficiency amplifies physiological returns without disproportionate fatigue.^[10]

Integration in modern programs

The clean and press has seen renewed integration in functional fitness programs such as CrossFit, where it serves as a compound movement to develop explosive power, full-body coordination, and metabolic conditioning. In these regimens, it is often programmed as a standalone lift or within complexes to enhance athleticism, with practitioners performing sets of 3-5 repetitions at moderate loads to prioritize technique and speed over maximal weight.^[65]^[10] Strength training methodologies like Starting Strength incorporate the clean and press for foundational power development, particularly in early program phases to build pressing strength from the rack position following a clean, aiding novices in transitioning to more advanced Olympic lifts. Coaches emphasize its role in improving hip drive and upper-body stability, with protocols recommending 3 sets of 5 repetitions twice weekly to complement squats and deadlifts without excessive volume that could lead to fatigue.^[66] In athletic conditioning for sports requiring burst strength, such as football or martial arts, the exercise is adapted via power clean variations followed by strict presses to target fast-twitch fibers and neuromuscular efficiency, as outlined in NSCA guidelines for integrating clean progressions into periodized plans. This approach leverages the lift's ability to train triple extension while minimizing overhead lockout demands compared to jerks, allowing safer inclusion in high-frequency training cycles for athletes.^[67] General fitness and hypertrophy programs, including those from outlets like Men's Health, utilize the clean and press as an accessory to stimulate muscle protein synthesis across multiple groups, with evidence from training studies supporting its efficacy for concurrent strength and size gains when performed 2-3 times per week at 70-85% of one-rep max.^[9]^[59]

Risks and criticisms

Common injury mechanisms

The clean phase of the lift commonly leads to lower back injuries through mechanisms involving spinal flexion under load, where inadequate hip extension or core bracing allows the lumbar spine to round during the explosive pull from the floor, imposing shear forces on intervertebral discs and facet joints.^[68] This is exacerbated by attempting maximal weights without sufficient technique proficiency, with studies reporting lower back/pelvis as the most frequent site in weightlifting, accounting for up to 30% of injuries in training sessions.^[68] Muscle strains in the erector spinae or quadratus lumborum follow as secondary effects from compensatory overload when the kinetic chain fails proximally. In the press phase, shoulder impingement syndrome arises from repetitive subacromial compression, particularly when the humerus translates anteriorly due to poor scapular upward rotation or glenohumeral stability during overhead extension, leading to rotator cuff tendon irritation or tears.^[69] Biomechanical analyses indicate that internal rotation deficits or excessive load beyond 1.5 times body weight heighten this risk, with overhead athletes showing elevated incidence of labral pathology from similar vectors.^[70] Elbow hyperextension or wrist sprains occur in the rack position if the bar is caught with flexed wrists under momentum, straining the extensor carpi ulnaris or triangular fibrocartilage complex, though these are less prevalent than axial skeleton issues.^[69] Overall injury rates remain low at 1.0–4.4 per 1000 training hours, primarily acute from form breakdowns rather than chronic overuse, underscoring causal links to modifiable factors like load progression and mobility deficits over inherent lift risks.^[68]

Debates on form and efficacy

The core debate on clean and press form revolves around adherence to a strict overhead press, defined as elevating the barbell solely via upper-body extension without additional leg drive or excessive spinal arching, versus the progressive incorporation of compensatory techniques. Initially established as a test of pure pressing strength in Olympic weightlifting from 1928, the lift saw form devolve through variations like the "Russian press" and "Olympic press," involving knee kicks, hip thrusts, and pronounced back hyperextension to handle heavier loads.^[30] These adaptations, while enabling greater weights, obscured objective judging criteria, as referees struggled to differentiate legitimate presses from quasi-jerks, exacerbated by inconsistent rule enforcement and geopolitical influences in international competitions.^[30] This form ambiguity directly precipitated the lift's discontinuation from Olympic programs after the 1972 Munich Games, with the International Weightlifting Federation voting 33-13 to eliminate it amid concerns over fairness, athlete safety, and standardization against the more discernible snatch and clean and jerk.^[30] In contemporary training contexts, analogous discussions persist between strict clean and press—emphasizing isolated shoulder and triceps activation—and hybrid variants like power clean and push press, which permit leg dip and drive to potentiate heavier loads but dilute upper-body specificity.^[6] On efficacy, empirical data affirm the clean and press's role in fostering rapid force development and full-body coordination, with overhead pressing derivatives generating peak powers of 2500–6953 W and mean powers of 2690–4321 W, surpassing traditional bench presses in explosive transfer.^[2] Kinetic analyses reveal its impulsive triple extension mirrors athletic demands, enhancing motor control and power output in sports requiring overhead dynamics.^[2] Nonetheless, debates question its superiority for broad performance gains, as studies show inferior correlations to sprinting and vertical jumping compared to jump squats, alongside heightened shoulder joint stress from sustained overhead loading.^[2] ^[6] Advocates, drawing from weightlifting traditions, contend its compound nature optimizes hypertrophy and strength via elevated muscle protein synthesis, while detractors favor segmented programming to mitigate injury risks and target isolated weaknesses more precisely.^[6]

References

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The Press for Weightlifting: How Useful Is It? by Greg Everett
May 18, 2015 · The press is essentially the same movement of the upper body during the push under the jerk. This means that as an exercise to teach and practice this ...
[18]
Clean and Push Press Progression - Christian Thibaudeau Coaching
Jul 2, 2013 · Start by doing a slow first pull. Focus on pushing your knees back when you lift the barbell from the floor and keeping the bar close to you.
[19]
Share Your Favorite / Most Helpful Cues for Cleans and Snatches
Sep 6, 2022 · Knuckles down · lats back · push from the floor, don't pull · don't rush the extension · pull yourself down (clean) · fast elbows (clean) · push ...
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8 Unusual Olympic LIfting Cues That Get Results - Breaking Muscle
Nov 22, 2021 · The right coaching cues can get a room full of novices on the same page. Try these non-traditional cues to get past common lifting errors.
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The Best Beginner Clean Progression (Full Tutorial)
Apr 22, 2024 · The Best Beginner Clean Progression · Stage 1: Front Squat · Stage 2: Power Position Clean · Stage 3: Double Pause Clean · Stage 4: Tempo Clean.Stage 3: Double Pause Clean · Stage 4: Tempo Clean · Clean Pull Progression
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https://www.garagestrength.com/blogs/news/clean-progression
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Clean And Press Specialization : r/weightlifting - Reddit
Aug 25, 2018 · The best way to get better at pressing is lots of frequency, 2-4x a week. Not necessarily intense every time. I still clean like 65kg more than I can press ...
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Continental and Military Pressing - Physical Culture Study
Nov 25, 2016 · The continental press was commonly understood to involve raising a barbell from the ground to the shoulders without losing contact with the bar.
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Why is it called the "Clean"? – SNORIDGE CROSSFIT
Mar 24, 2010 · Why is it called the clean? From Wikipedia the early 20th century technique for lifting weight in competitions was known as the “Continental”.Missing: training | Show results with:training
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Building strength: Alan Calvert, the Milo Bar-bell Company, and the ...
Enter Alan Calvert, who solved both problems for American men by opening the Milo Bar-bell Company in 1902. His promotion of progressive resistance exercise ...
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The History of Weight Sports: How They Evolved Since 1900
Nov 7, 2022 · The French-inspired “clean” style of bringing the bar to the chest was finalized in the years after World War I. And that clean was a split ...<|control11|><|separator|>
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Clean Your Press | 70's Big
Dec 29, 2011 · Weightlifters in the press era (before '72) always cleaned their presses because it was a contested lift. In the early days, there weren't ...
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Russ Knipp and the Resurrection of the Olympic Press
Jun 14, 2013 · The clean and overhead press was the premier progressive resistance exercise in the 1930s, 40s, 50s and thru the first half of the 1960s.
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The Tragic History of the Military Press - Starting Strength
Aug 29, 2011 · The press was adopted as one of the so-called “Olympic lifts” for international competition, along with the snatch and the clean and jerk.
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The History of Olympic Weightlifting - Physical Culture Study
Apr 9, 2018 · Competitors were now tested on the clean and jerk, the snatch and the clean and press. This was the winning formula. From then on only weight ...
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History | Weightlifting Canada Haltérophilie
At these Games and all subsequent Games until 1972, there were three Olympic lifts, namely the press, the snatch and the clean and jerk.
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Vasily Alekseyev (One of the Greatest Weightlifters of All-Time)
Aug 3, 2021 · And, in April 1972, he increased the world record total to 645 kilos while also breaking the clean & press record with a lift of 236.5 kg/521 ...
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Vasily ALEKSEYEV - Olympics.com
His world records included 17 in the press, five in the snatch, 32 in the clean & jerk, and 24 in the total lift. He was finally defeated at the 1978 World ...
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Serge Redding - 502lb. (228kg.) Clean & Press - YouTube
Feb 21, 2007 · The great Redding with a mighty Clean and Press of 502lb. for a new world record. However, this would stand for a mere 3 minutes (see ...
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IWF120y/22 – 1972: The end of the Press movement
Mar 4, 2025 · For the record, the last recognised World Record in Press was the successful lift of 157.5kg from Bulgaria's Mladen Kuchev (photo) in the ...
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Tommy Kono | Team USA
Considered by many to be the United States' greatest weightlifter in history, Tommy Kono is the only weightlifter to set world records across four different ...Missing: notable | Show results with:notable
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Weightlifting 101: Olympic history, records and results
Mar 6, 2024 · Perhaps the country's most notable lifter was super heavyweight (75+kg/165+ lbs) Zhou Lulu, who achieved an Olympic record 187.0kg (412 lbs) ...
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Building A Bigger Yoke - Jim Wendler
Mar 7, 2018 · Strict (no bend) clean and press: This one is very strange but very effective. Start with an empty barbell and do a very strict clean and press.
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What is the difference between a push press and a strict ... - Quora
May 11, 2021 · In general, “strict press” means that you have no knee bend while a “push press” is done with a strong knee kick at the start to get the bar ...
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Strict Press or Push Press? | The Forum - StrongFirst
Jul 23, 2023 · Push presses are a more full body movement and moves the load from your upper body to more lower body, so depending how your program as a whole ...Kettlebell - Push Press vs Clean and Jerk | The Forum - StrongFirstBarbell - BB Clean & Press | The Forum - StrongFirstMore results from www.strongfirst.com
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Log Clean and Press 101 | Juggernaut Training Systems
Feb 12, 2013 · Bend at the hips and knees keeping a fairly flat back flex your back and lats hard. Take a deep breath and initiate the clean by driving through ...
[44]
Resources for learning the barbell clean and press - StrongFirst
Aug 25, 2022 · The push press is a hybrid shoulder strengthening exercise using the legs to drive the bar and the arms to finish the press out. Strict press is ...
[45]
Building a Bigger Yoke - The Vital Whole Human - T-Nation
Sep 28, 2018 · Start with an empty barbell and do a very strict clean and press. No leg drive, no hip drive. Use nothing but your arms and shoulders to ...
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Strength 101: Part IV - Training Periodization - Elite FTS
Aug 25, 2011 · For example, say I want to increase my max strict clean and press from 185 to 195 over eight weeks, I'd start at 125 doing 8's and add 10 ...
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Strict Clean and Press Technique - Facebook
Jan 7, 2016 · Here's a video of me doing a strict clean and press of 200lbs. on my thickbar. I tried to stay true to the old style, no ducking under and ...12pm clean drills and mobility! PVC and/or barbell - FacebookWhat are the benefits of being different in weightlifting? - FacebookMore results from www.facebook.comMissing: definition | Show results with:definition
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The Power Clean - Instruction, Benefits & Technique | CrossFit.com
Mar 20, 2019 · For hang power cleans, the athlete lowers the bar to mid-thigh before initiating the lift with a rapid extension of the legs and hips (jump).Power Clean Benefits · Setup Position · Common Mistakes And How To...
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Exercise Technique: The Push Press : Strength & Conditioning Journal
The push press is a ballistic strength exercise that can be divided into 3 phases: the dip, the drive, and the extension at the elbows. While commonly used with ...Introduction · Using The Push Press To... · Practical Application
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How to do a Power Clean and Press - Fitbod
Feb 6, 2024 · Explosively stand upright by pushing your hips forward and simultaneously raising the barbell up the front of your torso to shoulder height ...About Power Clean And Press · Weight & 1 Rep Max... · Average Power Clean And...
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Power Clean & Press vs Power Clean - Starting Strength Forums
Aug 20, 2020 · As a result, you are either training the power clean harder than the press or vice versa. Do both of the lifts individually, and if you want to ...
[52]
Power Clean vs Push Press Standards (lb) - Strength Level
Strength Level, Power Clean, Push Press. Beginner, 102 lb, 82 lb. Novice, 147 lb, 126 lb. Intermediate, 202 lb, 183 lb. Advanced, 266 lb, 251 lb.
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DB Single Arm Clean and Press - Alternating - YouTube
Oct 23, 2020 · An awesome movement for improving full body power through the entire kinetic chain with an asymmetrical load, aka single arm load.Missing: variations | Show results with:variations
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A Comprehensive Guide to Unilateral Training for Injury-Free ...
Nov 22, 2021 · Single Arm Kettlebell Clean And Press. Perform 3 sets of 10-15 each arm with 30 seconds of rest. Single Arm Overhead Walking Lunge. Perform 3 ...Single Arm Renegade Rows · Dumbbell Lateral Raise · Single Leg Step Ups<|separator|>
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https://steelsupplements.com/blogs/steel-blog/kettlebell-clean-and-press-step-by-step-process-alternatives-and-warm-up
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Kettlebell - Clean and Press Only | The Forum - StrongFirst
Jun 13, 2019 · Sure, the press got a lot better. I think doing it with double kettlebells or a barbell is better than a single kettlebell, so that the clean ...
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https://www.onnit.com/blogs/the-edge/dumbbell-clean-and-press-the-exercise-your-body-needs
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Barbell Clean and Press Alternatives | BarBend
Jul 26, 2023 · In this article we will uncover five (5) barbell clean and press alternatives that lifters of all levels can start to performing to gain total body strength, ...
[59]
Clean and Press Workout: Boost Your Strength and Power
The first is the clean, which is part deadlift and part high pull, where you “catch” the barbell in the front rack position with a slight dip in your knees, and ...
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Muscle Activation under Different Loading Conditions during the ...
Aug 6, 2025 · The aim of the present study was to examine muscle activation during the power clean for the following muscles: gastrocnemius (GS), vastus ...
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How to Do the Power Clean Exercise: Benefits, Form, and Variations
Feb 21, 2022 · The power clean is well known for its ability to help athletes improve their explosiveness and power development. This is why strength and ...<|control11|><|separator|>
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Olympic Weightlifting: Benefits of the Clean and Jerk | ISSA
Jul 4, 2022 · Expect to build muscle, decrease body fat, improve strength, and increase power with the clean and jerk. Learn the benefits of this Olympic ...
[63]
Intermuscular Coordination in the Power Clean Exercise - MDPI
Mar 9, 2021 · Study the differences in neural strategies to perform the power clean between weightlifters and untrained individuals.
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Understanding Olympic Weightlifting and Its Fitness Benefits
Jul 26, 2024 · General weightlifting movements and Olympic-style lifts are very effective at increasing strength and power. Therefore, they can help many other ...
[65]
What Is a Clean? - CrossFit
May 9, 2023 · The clean is used to lift a load from the ground to the shoulders, where frequently the object is being readied for lifting overhead.
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The Clean & Press - YouTube
May 5, 2025 · Starting Strength Coach Josh Wells explains key criteria for a legal Clean & Press as Rusty Holcomb demonstrates the lift.<|separator|>
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https://www.nsca.com/education/articles/nsca-coach/clean-variations-progressions-and-application/
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Injuries in weightlifting and powerlifting: an updated systematic review
Dec 4, 2024 · Injury incidence was 1.0–4.4 injuries/1000 hours of training, and the most common injury sites were the lower back/pelvis, shoulder and elbow/ ...
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Upper extremity weightlifting injuries: Diagnosis and management
Common upper extremity injuries in resistance training athletes include muscle strains, ligament sprains, pectoralis major tendon ruptures, distal biceps ...
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Shoulder Injuries in the Overhead Athlete - jospt
Although Acute Injuries to the shoulder do occur in the overhead-throwing athlete, it is much more common for injuries to be secondary to overuse and fatigue.