Top 8 clean and press alternative | Final clean and press alternative

clean and press alternative


The clean and press alternative is a two-part weightlifting exercise in which a heavy barbell is lifted from the ground to the shoulders and then pressed overhead (the press). From 1928 to 1972, the lift was a part of Olympic weightlifting, but it was dropped due to issues determining good technique.

Clean Phase:

The lifter hops the bar up through triple extension (in extremely quick succession) of the hips, knees, and then ankles in the clean movement after taking a deep breath and setting the back. The lifter pulls under the bar by violently shrugging (contracting) the trapezium muscles of the upper back (“traps”), falling into a deep squat position, and spinning the hands around So that the elbows are extended in front of you, grab the bar.

At the same time, the arms are drawn up in front of the chest with elbows extended, allowing the bar to rest over the palms, the front of the shoulder or deltoid muscles, and the clavicles. At this stage, the lifter should be sitting erect, with his buttocks on or near his heels, and the bar resting comfortably across his deltoids and fingers. The bar bends over the lifter’s clavicle by maintaining a stiff body and a deep breath hold.

Press Phase:

The lifter then moves to the press, pulling the bar overhead and locking it out with fully extended arms once the weight is on the anterior deltoids. Jerking motions, leg bending, severe backward leaning, or foot displacement is not permitted.

Is clean and press the most effective workout?

The clean and press is the ultimate strength and power workout. It combines the power clean and the overhead press, two core strength training techniques. These exercises combine to form a compound exercise with numerous advantages, all of which we shall discuss shortly.

Few exercise that are alternatives of clean and press workout but targets the same muscles and body parts:

Alternatives to the barbell clean and press that targets the same muscles.

  • Crunches on a bike
  • Downward Dog , a great way to start.
  • Windmill.
  • Pressing overhead
  • Military Presses with a Barbell
  • chin up 
  • Plank.
  • The Superman Exercise

Alternatives to the Kettle bell Clean And Press that target the same body part:

  • Burpee.
  • Crunches for the abs.
  • Practice being Superman.
  • Flamingo.
  • Dead lift with a barbell.
  • Abs In And Out
  • Scorpion.
  • Crunches on a bicycle.

Alternatives to the Press Workout:

Leg Press Exercises’ most effective alternatives of all time:

  • .Leg press with a resistance band.
  • Weighted Wall Sit
  • Broad Jumps with a Resistance Band
  • Walking Lunges with Dumbbells
  • Step-Ups with a Barbell
  • Dumbbell Step Ups on One Leg
  • Squats on a Smith Rack
  • Bulgarian Split Squats with Dumbbells

The decline bench press is a good workout to boost the growth of your lower pectorals.

There are various reasons why you might require an alternative to the decline bench press, including the lack of a decline bench in your gym, the difficulty of setting up the decline bench, the need to isolate the lower Pecs even more, or the lack of a spotter.

The following are the 9 best decline bench press alternatives:

  • Reduce the number of reps you do with the dumbbell bench press.
  • Press Dumbbells Together in Decline
  • Dumbbell Flies Should Be Avoided
  • Serratus Pullover with a Single Dumbbell
  • Cable Fly from High to Low
  • Serratus Pull down with Straight Bar
  • Machine Press for Decline
  • Forward Torso Lean Vertical Dip
  • Underhand Grip Incline Push-Up

What is the Purpose of a Power Clean?

What is the Purpose of a Power Clean and press alternative

A few crucial properties of the power clean make it an excellent training tool. We went over these in detail in our post on the power clean, but we’ll go over them again here. If you’re looking for alternatives to a power clean, you’ll need to know what you’re aiming to accomplish.

These are the same adaptations that make exercise effective power clean alternatives:

  • Strengthening your power and speed (especially in the lower body)
  • Strengthening/practicing the triple extension pattern
  • Quadriceps, hip, and back muscles strengthening
  • Force absorption
  • We can refer to an exercise as a good power clean alternative if it effectively trains one or more of these motions. The more of these it covers, the better it will be as a substitute for traditional power cleaning.

What other options do you have if you don’t want to do cleans?

Alternative Exercises for a Power Clean:

  • Weightlifting, Alternative Exercises
  • You could be better off avoiding power cleans entirely if you don’t have the time or interest to grow proficient at them.
  • Weightlifting motions require a lot of time and put a lot of strain on your strength and mobility. If any of these are missing, it could be a better idea to skip them.
  • You can still become powerful without this type of movement, though. Today, we’ll look at several alternatives to power cleans and how you may obtain the same results using workouts that are less tough, time-consuming, and taxing on the joints.

Alternatives to the Power Clean workout include the following:

Purpose of a Power Clean and press alternative

Jumps for Power and Speed

Jumps are the foundation of any excellent power workout. They’re lower on the strength-speed spectrum, with less load and more speed, but they help you develop the neural adaptations you’ll need to perform better.

The amazing thing about jumping exercises is how simple it is to increase and alter knee and hip loading. If you’re avoiding power cleans because of the significant pressure on your lower body joints and spine, this is crucial.

Box jumps, for example, are a mostly-concentric exercise that does not cause significant knee or muscle damage. Jumps are a terrific way to get started since they allow you to increase power while requiring very little recovery.

Box Jumps:

Because it’s a terrific technique to execute jumps without the stress and muscle/tendon injury that comes with heavy landings, this is the ideal jump training for power.

Box jumps are a terrific place to start since you may do them at any height you’re comfortable with. Here are some of the greatest jump boxes that we’ve reviewed. You should concentrate on obtaining full hip/knee extension and raising your hips, not just your feet!

As you develop, or if you need to get strong in specific situations, you can use variations like the sitting box leap. This can be changed depending on your sport. To add to the difficulty, move the seat away from the box you’re jumping on as you continue.

A Series of Multiple Jumps:

Combining jumps in a series is more difficult than a single box jump, but it provides a more effective stimulus for power development. This is particularly crucial for athletes.

For field performance, the repetitive stretching and shortening of muscles through these leaps series is critical. Because jumps translate well to sprints, you’ll see this type of training in every athlete who needs to sprint at fast speeds.

Jumps with weights:

As you add more weight, these become closer to the power clean on the strength-speed continuum.

Box jumps with dumbbells or a weighted vest are a good technique to add load to a movement while also increasing power at a certain load. They do put extra joint stress on the joints, but not as much as a big barbell exercise.

To maintain your knees and hips healthy, load these gradually. Begin slowly and gently.

Rebounds and Drop-Jumps:

Drops are a crucial aspect in absorbing and swiftly producing force in leaps. However, because landing is a risk for unskilled athletes, they should be introduced later in training.

Combining drops with jumps, on the other hand, is an excellent approach to develop high-speed power. It has a lesser stress, but it teaches the stretch-shortening cycle, which is important for improved athletic/sports performance.

Ballistic Loading for Power in Throws:

The power clean is, for all intents and purposes, a throw, although a peculiar one. Because every other part of the technique is identical to throwing, it’s an excellent alternative to throwing a barbell onto your own shoulders.

This is why throwing athletes (e.g. shot put and hammer) devote so much time to power clean training.

We’re not talking about softball throws here; we’re talking about whole-body bilateral tosses. These are the symmetrical throws that use the entire body and resemble the triple extension stances we mentioned earlier.

Push-Ups behind the Neck:

This is a completely different exercise from the power clean, but it offers many of the same advantages. The movement focuses on triple extension in the lower body, a strong core, and upper back and shoulder strength.

This is an excellent alternative to the power clean in many aspects, as well as a clean and press option.

On the strength-speed continuum, this activity is close to the power clean, can be done safely at greater repetitions (sets of 3-8), and can be done without bumper plates. It’s also effective at transferring lower-body strength to the upper body (helping in full-body power movements).

To increase speed and power, combine this exercise with other high-velocity movements like jumps and throws. Because the push press is largely leg extension, this would make sense with broad throws and other hip-heavy motions.


If you have the time, technique, and structural variables to accomplish it properly, the power clean and press is a wonderful exercise. If you don’t have time to master the technique, though, these power clean and press alternatives are a better fit.

These exercises all provide some of the important adaptations of the power clean without the same level of effort or pressure on the knee, hip, or spine. It’s a means of reducing dangers while maximizing gains in strength, power, and mobility.

Try these workouts, no matter what your goals are, because they translate well to weightlifting motions as well!

General FAQS

What can I do instead of clean and press ?

An Easier Alternative to the Clean and Jerk
Dumbbell Snatch. This movement is just as explosive and involves many of the same mechanics. …
Push Press. We all know how to do a traditional barbell overhead press. …
Front Squat. …
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What can i do instead of a push press ?

9 Overhead Press Alternatives
Incline Barbell Bench Press. …
Dumbbell Shoulder Press. …
Landmine Press. …
Z-Press. …
Dumbbell Arnold Press. …
Machine Shoulder Press. …
Single Arm Dumbbell Push Press (Slow Eccentric) …
Dumbbell Raise Combo.

What muscles do a clean and press work ?

Clean and Press Muscles Worked
Latissimus Dorsi.
Lower back.

Can I use dumbell for clean and press ?

Perform the dumbbell clean and press exercise by grabbing a pair of dumbbells. … Hold the dumbbells at your side as you bend your knees, hips, and ankles. On the upward movement, lift the dumbbells overhead with an explosive movement, similar to a push press or shoulder press.

Why was the clean and press removed ?

The clean and press is a two-part weight training exercise whereby a loaded barbell is lifted from the floor to the shoulders (the clean) and pushed overhead (the press). The lift was a component of the sport of Olympic weightlifting from 1928 to 1972, but was removed due to difficulties in judging proper technique.

Do clean and press build muscles ?

The main muscle worked in a clean and press is your shoulders, but the movement also works your traps, triceps, middle and lower back, abdominals, glutes, quadriceps, hamstrings, and calves. It is a full body exercise, which not only can be performed for hypertrophy, but also for strength.

What can I use instead of skull crusher ?

8 Effective Skull Crusher Alternatives For Building Muscle
Rope Pushdowns.
Bench Rolling Triceps Extension.
Cable Skull Crushers.
Straight Bar Pushdowns.
Reverse Dip.
Band Pushdowns.
Single-Arm Pushdown.
Band Triceps Kickbacks.


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