Barbell Power Clean to Push Press

Instructions for proper form

1. Stand with feet shoulder-width apart. Position the barbell over the midfoot, with a pronated grip that is slightly wider than shoulder-width. 2. Hinge at your hips, keeping your back straight and chest up, to lower your body and grip the barbell. 3. In one explosive motion, initiate the lift by pushing through your heels, extending your hips, and pulling the barbell up toward your shoulders. 4. When the barbell reaches shoulder height, drop under it by bending your knees and rotating your elbows forward to catch the bar on your shoulders. 5. Stand up straight, then press the barbell overhead by fully extending your arms while keeping your core tight and feet stable. 6. Lower the bar back to the shoulder level under control, then repeat.

Common mistakes to avoid

1. Rounding the back during the hip hinge can cause injury. Keep your back straight and maintain a neutral spine. 2. Using excessive weight can compromise form and increase risk of injury. Start with light weights to master the technique before progressing. 3. Failing to catch the bar properly on the shoulders can lead to instability. Ensure your elbows are high and your grip is secure. 4. Not using the legs effectively during the push press may lead to over-reliance on the upper body.

Benefits

Specific benefits of the exercise

Enhances power output, engages multiple muscle groups, and improves shoulder stability while developing explosive strength effectively.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect increased upper body strength, improved coordination and explosive power in about 4-8 weeks..

Who this exercise is best for

This exercise is best for advanced lifters or athletes involved in Olympic weightlifting, martial arts, or sports requiring explosive strength and stability.

Scientific studies supporting its effectiveness

Studies have shown that Olympic weightlifting exercises like the power clean and push press improve muscle power output and athletic performance, enhancing speed and agility in various sports.

Variations

Beginner modifications

For beginners, it is recommended to practice the hip hinge movement with lighter weights or use a kettlebell or dumbbells for the clean phase before progressing to the barbell. Use a rack to practice the push press separately without performing the clean.

Advanced progressions

Advanced variations could include performing the exercise with increased load, adding in a front squat before the push press, or incorporating a split jerk instead of a standard push press.

Integrations

Complementary exercises

Complementary exercises include front squats, overhead presses, and deadlifts, as they aid in developing strength and stability in the involved muscle groups.

Super set recommendations

Superset this movement with bent-over rows or pull-ups to target the back and shoulder stabilizers, enhancing overall upper body strength.

Sample workout routines

Sample workout could include: 1. Barbell Power Clean to Push Press (3 sets of 5 reps) 2. Front Squats (3 sets of 8 reps) 3. Pull-ups (3 sets of 6-8 reps) 4. Plank (3 sets for time).

Exercise combinations

Combine with plyometric movements like box jumps or medicine ball throws for explosive strength training.

Best time to do this exercise in your workout

The best time to perform the Barbell Power Clean to Push Press is at the beginning of your workout during the strength or explosive phase when your energy levels are highest.