By hitting the legs, back, core, arms and shoulders, this exercise works the body’s entire vertical movement plane for a full-body muscle growth response. Because you’re involving the upper and lower body equally, the core is trained to transmit force through your midriff safely.

Dave Coulthard, fitness manager at the Reebok Sports Club in London, guides you through the clean and press…

• ‘Drive your hips forwards at the same rate as you drive your shoulders upwards for a clean lift.’

• ‘Keep the bar close to your body as you lift to avoid placing stress on your spine.’

• ‘Drive up from your legs through your core and into your upper body to accelerate the bar above your head.’