Shoulders · Barbell
Barbell One Arm Twisted Clean and Press
How to do the barbell one arm twisted clean and press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Straddle a barbell loaded on one end and grip the bar with one hand. Explosively extend the hips and pull the bar up, rotating your torso as you catch it at the shoulder, then press overhead to lockout. Lower under control and repeat, switching sides.
- 1Feel the power start from your hips and legs
- 2Drive overhead with the shoulder and triceps to lock out
- 3Brace your core hard through the twist to stay stable
Common mistakes
- Do not pull early with the arm before the hips fire
- Avoid rounding the back as you lift off the floor
- Do not press with a soft, unbraced midsection
Muscles worked
The barbell one arm twisted clean and press mainly works the front delts, with the triceps, lower back, upper traps, obliques, quads, glutes, hamstrings, forearms, upper abs, lower abs, and side delts assisting.
- Front DeltsPrimary
- TricepsSupport
- Lower BackSupport
- Upper TrapsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- Side DeltsSupport
- Upper ChestMinor
- LatsMinor
- Mid TrapsMinor
- CalvesMinor
Kovo programs the barbell one arm twisted clean and press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.