A full clean, then press over the head is one rep. Put the bar down on the floor after every clean and press. Main muscles worked: legs, back, trapezius, deltoids, triceps. (Pic 18a,b&c)
A clean is performed by standing close to the bar-bell, as illustrated, with the shins just about touching the bar. Grab the bar at about shoulder width and lift the bar by pushing with the legs as you pull with the arms. When the bar reaches shoulder height, flip the wrists over, so that the bar is resting across the upper chest at the level of the collarbones. From this position 'press' the bar over your head strongly, fully locking the elbows. Lower the weight back to the chest position and then back to the original start position, on the floor. Repeat the clean and press for 6-8 reps almost immediately.
Perform three sets of clean and press with one minute rest between sets (one set is the amount of reps performed in one go, usually between 6 and 15 repetitions of the movement).
Add a couple of reps a workout until you are achieving 12-15 reps per set, then add a little weight and drop back down to three sets of 6-8 reps.
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