1A CLEAN AND PRESS Set a barbell on the fl oor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch . Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press. Allow your knees to bend as you absorb the force of the bar at your shoulders . From here, press the bar straight overhead . Reverse the motion to return the weight to the fl oor. That's one rep.