Clean and Press exercise image and instructions
See how to do Clean and Press in a clear 4-step exercise image with concise instructions. Focus: full body using barbell.
Read the detailed Clean and Press tutorial →
Short instructions
How to do Clean and Press
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Set over the bar
Stand over the bar with feet about hip-width, grip just outside the legs, brace the trunk, flatten the back, and keep the bar close to the shins.
Breathing: Breathe steadily; do not hold your breath.
- 2
Clean to the shoulders
Drive the floor away, extend the hips and knees, keep the bar close, then pull under and receive it on the front shoulders with soft knees.
Breathing: Exhale through the effort.
- 3
Press overhead
Stand fully, brace the ribs, and press the bar overhead until it is stacked over the shoulders and mid-foot without leaning backward.
Breathing: Exhale through the effort.
- 4
Lower and reset
Lower the bar to the shoulders, guide it to the thighs, hinge and bend the knees, and return it to the floor with a neutral spine.
Breathing: Inhale through the controlled return.
Setup and safety note: Use the declared Clean and Press setup, maintain controlled joint alignment, and stop if the movement causes pain.
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