To perform a clean and press safely and effectively: start with proper form, break the movement into clean and press phases, and always engage your core.
💪 Muscles Worked:
• Lower body: Glutes, hamstrings, quads
• Upper body: Shoulders, traps, triceps, forearms
• Core: Stabilizers throughout the movement
See the illustration below for visual guidance.
Faith-based Fitness Flashpoints
🏋️ Clean and Press + Faith Framework
Each movement phase is paired with a scriptural parallel and coaching cue to reinforce spiritual growth:
1. Setup: “Prepare your minds for action, be self-controlled…” – 1 Peter 1:13
🟢 Cue: Ground yourself in truth. Just as you align your body, align your heart with purpose.
2. Clean: “Forget what is behind and strain toward what is ahead…” – Philippians 3:13
🟢 Cue: Lift with intention. Let go of past weight and rise with renewed strength.
3. Front Rack: “Carry each other’s burdens…” – Galatians 6:2
🟢 Cue: Support the load. This position reminds us to bear burdens with grace and readiness.
4. Dip and Drive: “Be strong in the Lord and in His mighty power.” – Ephesians 6:10
🟢 Cue: Power comes from the source. Tap into divine strength to press forward.
5. Overhead Lockout: “Let your light shine before others…” – Matthew 5:16
🟢 Cue: Full extension is testimony. Stand tall, arms raised, reflecting the glory of perseverance.
✅ Safety + Spiritual Tips
• Keep your core tight – Stay rooted in faith.
• Avoid flaring elbows – Maintain integrity in movement and message.
• Start light, build wisely – Growth is progressive, both physically and spiritually.