The dead clean press with a barbell is a compound exercise that targets multiple muscle groups, including the shoulders, traps, triceps, and core. Here are step-by-step instructions on how to perform the dead clean press:
Video Instructions on How to Do a Dead Clean Press with Barbell
Equipment needed:
- Barbell
- Weight plates
Instructions:
- Setup:
- Begin by standing with your feet hip-width apart, toes pointing forward. The barbell should be on the ground in front of you.
- Your grip on the barbell should be slightly wider than shoulder-width apart, with your palms facing you (overhand grip).
- Grip and Stance:
- Bend at your hips and knees to lower your body, keeping your back straight and chest up. Grab the barbell with both hands, ensuring a secure grip.
- Starting Position:
- Your hips should be lower than your shoulders, and your back should be straight. Your chest should be up, and your core engaged.
- Deadlift:
- Lift the barbell off the ground by straightening your hips and knees. Keep the bar close to your body as you stand up. This is the deadlift portion of the exercise.
- As you lift, maintain a neutral spine and engage your core. Your shoulders should be directly over the bar.
- Clean:
- Once you’ve stood up completely with the barbell, perform a clean by explosively shrugging your shoulders, pulling the barbell upward.
- As the barbell rises, quickly drop your body underneath it, catching it in a front rack position. Your elbows should be up, and the barbell should rest on your shoulders, close to your throat.
- Press:
- From the front rack position, press the barbell overhead by extending your arms fully. Keep your core tight, and avoid leaning back excessively.
- Lowering the Barbell:
- Lower the barbell back down to the front rack position with control.
- From the front rack, slowly lower the barbell back to the starting position by reversing the clean motion. Bend your hips and knees as you lower the barbell back to the ground.
- Repeat:
- Perform the dead clean press for the desired number of repetitions.
Tips:
- Focus on proper form throughout the exercise to prevent injury.
- Start with a lighter weight to master the technique before gradually increasing the load.
- Keep the movement smooth and controlled, especially when lowering the barbell.
- Engage your core to stabilize your spine during the lift.
Remember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.
