Strength Training · Functional Fitness
Log Clean and Press
The log clean and press takes a strongman log from the floor to your shoulders and overhead. It combines leg and hip drive with shoulder and arm strength.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Grip the log’s handles with palms facing each other, feet about shoulder-width apart, hips bent, and knees flexed.
- Lift the log into your lap, supported across your thighs in a partial squat.
- Roll the log up your torso to your upper chest using powerful hip extension.
- Dip a few inches by bending your knees with your torso upright.
- Press the log overhead to straight arms using a forceful leg drive.
- Lower the log under control to your upper chest.
- Lower the log into your lap with bent knees.
- Return the log to the floor by bending at your hips and knees.
Form cues
- Brace before each phase.
- Elbows forward in the chest position.
- Finish with the log over midfoot.
Common mistakes
- Curling the log with your armsKeep the log close during the clean so your hips move it upward rather than relying on your biceps.
- Leaning back through the pressKeep your ribs stacked over your pelvis instead of arching your lower back to clear the log.
- Dipping onto your toesKeep your whole foot planted during the dip so the leg drive sends the log upward rather than forward.
Safety
The bulky log can strike your face during the press or return, and a failed overhead lift can cause serious impact injuries. Excessive load or fatigue can also strain your shoulders or lower back.
- Load both ends evenly and secure added plates with collars.
- Practice with a light log before adding weight; an empty full-size log may already be too heavy.
- Use a clear lifting area with adequate overhead clearance and a surface approved for log drops; never try to catch a falling log.
- End the set when you can no longer control the clean, overhead position, or descent.
If you have shoulder, wrist, or back pain, or cannot reach overhead without leaning back, choose a lighter alternative and seek advice from a physiotherapist before attempting this lift.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar (optional)
- Strongman Log
- Weight Plate (optional)
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Count one floor-to-overhead cycle as one rep, using a load that leaves about two reps in reserve.