Clean & Press

Step 1
Set stance
Feet hip distance apart, turn toes out slightly, soften the knees. Hand thumbs distance apart. Belly in and braced, arms long. Chest is lifted, shoulders slide down the back, eyes forward.

Step 2
Upright row
Leading with the elbows, keep bar close to the body, bar stops at lower chest, elbows just shy of shoulder line.

Step 3
Clean
In one swift motion, sit back into a squat while simultaneously drop elbows below the bar, catch it. Take care not to swing the bar away from the body.

Step 4
Press
Drive through the legs, press the bar straight up. Keep the core braced, not arching the back.

Step 5
Catch
Bend the knees and catch the bar at collarbone, sitting the weight back into the heels.

Step 6
Elbows lift
Keeping the bar close to the body, lift the elbows up above the bar, standing tall.

Step 7
Set stance
Lower the bar down, return to set position.