Press In Clean
BarbellStrength
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The Press In Clean is a bodyweight strength exercise that involves holding a deep squat position while pressing the arms overhead from a clean grip, mimicking the top phase of an Olympic lift transition. Its primary purpose is to build shoulder pressing power, core stability, and thoracic mobility under load. It mainly targets the shoulders (deltoids), with secondary engagement of the triceps, upper back, and legs, making it ideal for athletes improving overhead strength and clean mechanics without equipment.
How to Perform Press In Clean
- 1Stand with feet shoulder-width apart, knees slightly bent, core braced, and hands at shoulder height with palms facing forward (clean grip position, as if catching a barbell).
- 2Inhale deeply to prepare, keeping elbows high and pointed forward.
- 3Exhale as you press both hands straight overhead, fully extending arms without locking elbows.
- 4Pause briefly at the top with shoulders shrugged and engaged.
- 5Inhale as you lower hands controlled back to shoulder height, keeping elbows high.
- 6Repeat for desired reps, maintaining upright posture throughout.
- 7Key form tips: Keep core tight to avoid arching back; shoulders stay away from ears; common mistake - flaring elbows wide (keep them forward-facing for shoulder safety).
