Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview A squat clean—often just called the ‘clean’ in Olympic circles—moves a barbell from the floor to the shoulders while diving under into a full front‑squat catch. This variation lets you lift the heaviest loads because you don’t need to pull the bar as high as in a power clean. Squat cleans demand leg drive, hip extension, and fast elbows, but also mobility: ankles, hips, and thoracic spine must cooperate to stabilise the front‑rack at depth. How to Perform Setup: Fee