Shoulders · Barbell
Log Clean and Press
How to do the log 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
- Vertical Press
- Mechanic
- Compound
How to do it
Hold the weight at shoulder level with your elbows under your wrists. Brace your core and press the weight overhead until your arms are fully extended. Lower the weight back to your shoulders in a controlled manner.
- 1Squat down and use your hips to roll the log up to your lap and then your chest; you should feel your legs and glutes generating the power
- 2From the chest, press the log overhead, feeling your shoulders, triceps, and upper back working
- 3Keep your core braced and spine neutral throughout the clean and the press
Common mistakes
- Don't pull with your arms prematurely, drive primarily with your legs and hips
- Avoid leaning back or excessively arching your lower back during the press
- Don't drop the log uncontrolled; guide it back down safely
Muscles worked
The log clean and press mainly works the triceps, with the front delts, forearms, upper chest, upper traps, upper abs, and side delts assisting.
- TricepsPrimary
- Front DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Side DeltsSupport
- Lower TrapsMinor
- Lower AbsMinor
Log Clean and Press strength standards
See how your log clean and press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM72.5 lb
Silvere1RM107.5 lb
Golde1RM152.5 lb
Platinume1RM197.5 lb
Diamonde1RM225 lb
Champione1RM247.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the log 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 April 2026.