If you want to perform one workout today, we suggest you go to Clean and Press. A total body workout with multiple benefits, there’s a reason why Clean and Press remains a hot favourite with many trainers and bodybuilders alike. Today, with the help of trainers from Power World Gyms, let’s have a look at why Clean and Press is a must, especially if you are into compound workouts.

Why Clean and Press?

The beauty of a compound workout like Clean and Press is that a single rep can work out most of the major muscle groups. In case of Clean and Press, one rep can workout your hips, glutes, shoulders, hamstrings, shoulders, chest, back, arms and, core muscles – a total of 6 muscle groups in one go! Apart from being a super efficient way of chiselling your body, it is also a great way to enhance your stamina and cardiovascular health. The best part is that you only need a barbell and some weight to perform this workout.

Importance of Posture

While the benefits of Clean and Press are numerous indeed, it’s extremely important to get the posture correct. Sadly, many gym-goers get the posture wrong. Not only does it stop them from reaping the full benefits of the exercise but in worst cases, incorrect postures can cause serious injuries. In the GIF below, a Power World Gyms – Delhi NCR instructor demonstrates the most common mistakes people make as well as the correct form.

Clean and Press


Correct Way To Do Clean and Press

Step 1: Stand with your legs shoulder width apart

Step 2: Grab a barbell two inches from your shin at shoulder width such that your palms are facing your body. This will be the starting position.

Step 3: While keeping your core tight, pull the barbell quickly up to your chest.

Step 4: Press directly overhead while straightening your arms and legs.

Step 5: Return to starting position.


Clean and Press or for that matter any workout, when done without a proper posture can, at best be an absolute waste of your gym time or at worst, the cause of an injury. If you are a beginner, always ask for assistance. Some of the gyms like Power World Gyms even have a special ‘Help Me’ badges which help their master trainers help the beginners get the form correct. It is a welcome step by this international gym chain and we really hope more gyms would step up to the needs of a first-time gym goer.

An avid bibliophile, blogger and a biryani enthusiast from the city of Nawabs, I love to write and eat.


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