Purpose of Exercise: To train the front and side deltoids and build total body density and power.
Cleaning a weight is a method of lifting a barbell from the floor to the starting position of the military press. The Clean and Press is an important exercise that starts off with a lot of leg movement to get the weight moving, and then involves the traps, arms, and back as well as the shoulders to help you develop total body density.
Squat down, lean forward, and take hold of the bar with an overhand grip, hands about shoulder width apart. Driving with the legs, lift the bar straight up to about shoulder height, then tuck the elbows in and under to support the weight in the starting position of the Military Press. Then, using your shoulders and arms, press the weight up overhead, bring it back down to shoulder height, then reverse the cleaning motion by bending your knees and setting the weight back onto the floor.