How To Do A Muscle Clean And Strict Press

The Muscle Clean And Strict Press combines variations of two Olympic weightlifting exercises, Clean, and Press.

The Muscle Clean is a Clean variation where the bar is caught with the legs straight, while the Strict Press is a Press variation where leg involvement is limited as the bar is pushed overhead.

How To Do A Muscle Clean
1. Begin with the barbell on the floor above your feet, feet shoulder-width apart.
2. Hinge forward to grip the barbell with a wider than shoulder-width grip, palms facing downwards.
3. Lift the barbell explosively off the floor by driving through your feet and extending your hips and legs, maintaining straight arms throughout the movement.
4. Continue pulling the barbell upwards by shrugging your shoulders and driving your elbows forward.
5. Forcefully pull the bar onto your shoulders, making sure the knees do not bend.
6. Catch the barbell on your shoulders with your elbows high and the barbell resting across your front deltoids. Your elbows should be pointing forward and your torso upright.

How To Do A Strict Press
7. Engage your core to adopt a neutral spine.
8. Dip straight down from the knees and brace your abdominals.
9. Press the barbell overhead by extending your arms fully so your elbows are locked out. Avoid arching your back.
10. Lower the barbell back to the starting position under control.