Clean and Press

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the clean and press, including tips, variations, and the muscle groups it targets.

Use the Clean and Press in your Fitness Tracker program to develop powerful movement from the ground up. It’s a simple but demanding lift that builds strength, explosiveness, and overhead stability.

Instructions

1. Begin with feet shoulder-width apart and grip the bar just outside your legs with a flat back and chest lifted.
2. Pull the bar up by extending your knees and hips, keeping the bar close to your body.
3. As the bar reaches mid-thigh, jump and shrug to create momentum, then pull yourself under to catch the bar on your shoulders.
4. Stand tall with the bar racked on your front delts.
5. Press the bar overhead with control until your arms are locked out.
6. Lower it slowly and repeat.