Clean and Press is one of the most popular workouts out there and with a good reason too. A compound exercise which targets multiple muscles in your body, the clean and press was a part of Olympics weightlifting sports till 1972. Today, with the help of trainers from Power World Gyms, let’s have a look at why clean and press is important for you and how to do it correctly.

Why Do Clean and Press?

To start with, Clean and Press is a total body workout. Each rep works a total of 9 muscles groups, namely, hips, glutes, shoulders, hamstrings, shoulders, chest, back, arms and, core muscles.

Apart from working on the all the major muscle groups, clean and press also helps you improve your cardiovascular health, endurance, motor skills, stabilises your core and helps you build explosive power.

Clean and press is not only a super efficient way of chiselling your body, but it also doesn’t require a complex set-up either. All you need is a barbell and some weight to perform this workout.

How To Do:

Step 1: Stand with your legs shoulder width apart

Step 2: Grab a barbell two inches from your shin at shoulder width such that your palms are facing your body. This will be the starting position.

Step 3: While keeping your core tight, pull the barbell quickly up to your chest.

Step 4: Press directly overhead while straightening your arms and legs.

Step 5: Return to the starting position.


Clean and Press is one of the absolute favourites of many trainers and one of the first arm workouts taught to beginners. However, if you are a first timer we definitely recommend some supervision. After all, if your posture is incorrect you won’t be able to reap the full benefits of the workout. More importantly, an incorrect workout can also cause injuries to your body. This is where your trainers come into the picture.

Gyms like Power World Gyms take an extra care of all the beginners. In fact, they even have a special ‘Help Me’ badges which help their master trainers identify and pay attention to the beginners so that they get the form correct. Not just that, their yearly membership programs are a total value for money!

In fact, if you are in FaridabadDelhiNoidaGurgaon or Bangalore, why don’t you step into one of their centres and check it out yourself? Great equipment, amazing trainers, hygienic floor areas and more at very pocket-friendly rates! That’s it for now and we really hope you enjoy your leg day. Stay healthy and stay happy!



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