Barbell Clean & Press

Exercise Name: Barbell Clean and Press

Exercise Type: Compound, Full Body

Exercise Metrics:
- Repetitions: Typically 1-5 for strength and power, 6-12 for hypertrophy, 12+ for endurance
- Sets: 3-5
- Rest: 2-5 minutes between sets for maximum power and strength; 30 seconds to 1.5 minutes for endurance

Exercise Difficulty: Advanced

Equipment Required: Barbell, Weight Plates

Primary Muscle Groups: Anterior Deltoid, Quadriceps, Glutes, Hamstrings, Upper Trapezius, Forearms

Secondary Muscle Groups: Calves, Lower Back, Triceps, Core muscles including the rectus abdominis

Instructions:
1. Begin with the barbell on the ground, standing with feet shoulder-width apart.
2. Squat down with a straight back and grip the bar with hands just outside the knees, using an overhand grip.
3. In a quick movement, lift the bar by extending your hips and knees.
4. As the bar passes the knees, thrust your hips forward and shrug your shoulders, pulling the bar up.
5. Drop under the bar, rotating your elbows forward to catch the bar across the front of your shoulders while dipping into a squat position.
6. Stand up straight with the bar resting on your shoulders.
7. Dip your knees slightly then drive upward, extending your body, and press the bar over your head.
8. Lock your arms and hold the bar overhead for a brief moment.
9. Lower the bar carefully to your shoulders and then to thigh level.
10. Return the bar to the floor by reversing the movement, maintaining a straight back and bending your knees to lower the weight.

Remember to perform the exercise with proper form to avoid injury. It's wise to start with a light weight to perfect the technique before progressing to heavier weights.

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