Press In Clean
BarbellStrength
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The Press In Clean is a barbell drill that combines a clean from the floor with an immediate strict press overhead, building shoulder pressing power, core stability, and clean-catch mechanics under load. It mainly targets the shoulders, with secondary engagement of the triceps, upper back, and legs from the pulling portion, making it ideal for athletes and lifters looking to improve overhead strength and clean-to-press transitions. It requires a barbell and plates.
How to Perform Press In Clean
- 1Load a barbell on the floor. Stand with feet hip-width apart, shins close to the bar, gripping it just outside your knees.
- 2Squat down with hips back and chest up, then drive through your heels and extend explosively, pulling the bar up and catching it racked across your shoulders in a front-rack position, elbows high and pointed forward.
- 3Once the bar is racked at your shoulders, brace your core and stand tall with feet shoulder-width apart.
- 4Inhale, then press the bar straight overhead by extending your arms fully, without using your legs to drive it (strict press).
- 5Exhale as you lock the bar out overhead, stacking shoulders, elbows, and wrists.
- 6Inhale as you lower the bar back down to your shoulders under control.
- 7Lower the bar to the floor to reset, and repeat the clean-to-press sequence for desired reps.
- 8Key form tips: Keep your core tight throughout the press to avoid arching your lower back; keep elbows high and forward during the catch for a stable rack position. Common mistakes: Using leg drive during the press (turning it into a push press), catching the clean with elbows too low, or rushing the transition between the clean and the press.
