10 Best Barbell Clean And Press Alternatives for Quad Power

The Barbell Clean And Press is done standing with a barbell. Ranked closest by our scoring: the Backward Jump, the Forward Jump and Quads.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Clean And Press

Barbell Clean And PressPlay demonstration
Primary muscle
Quads
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Hamstrings, Glutes, Shoulders, Triceps

How to perform Barbell Clean And Press
  1. Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
  2. Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
  4. As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
  5. As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
  6. From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
  7. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
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Ranked Barbell Clean And Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Clean And Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Backward JumpPlay demonstration

    1. Backward Jump

    60% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the quads with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and jump backwards, pushing off with both feet.
    3. Land softly on the balls of your feet, bending your knees to absorb the impact.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
  2. Forward JumpPlay demonstration

    2. Forward Jump

    60% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Swing your arms back for momentum.
    4. Jump forward explosively, extending your hips, knees, and ankles.
    5. Land softly on the balls of your feet and immediately go into the next jump.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
  3. QuadsPlay demonstration

    3. Quads

    60% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
    3. Keep your chest up and your back straight.
    4. Lower yourself until your thighs are parallel to the ground.
    5. Push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
    • Balance: easier to stay steady on than the Barbell Clean And Press
  4. Rocket Jump

    4. Rocket Jump

    60% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
    2. To initiate the move, squat down halfway and explode back up as high as possible.
    3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
  5. Bench Jump

    5. Bench Jump

    59% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a short squat in preparation for the jump; swing your arms behind you.
    3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
    4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
    5. Turn around and face the opposite direction, then jump back over the bench.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
  6. Squat To Overhead Reach With TwistPlay demonstration

    6. Squat To Overhead Reach With Twist

    59% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
  7. Squat To Overhead ReachPlay demonstration

    7. Squat To Overhead Reach

    57% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
    • Balance: easier to stay steady on than the Barbell Clean And Press
  8. Frog Hops

    8. Frog Hops

    57% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
    2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
    • Balance: easier to stay steady on than the Barbell Clean And Press
  9. Balance BoardPlay demonstration

    9. Balance Board

    55% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place the balance board on a flat surface.
    2. Step onto the balance board with one foot, ensuring it is centered.
    3. Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
    4. Maintain your balance and stability as you hold the position for a desired amount of time.
    5. Repeat the exercise with the other foot.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
  10. Bodyweight Squat

    10. Bodyweight Squat

    54% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Clean And Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Clean And Press
    • Balance: easier to stay steady on than the Barbell Clean And Press

Why You Might Need a Barbell Clean And Press Alternative

The Barbell Clean And Press asks you to pull a loaded bar off the floor, catch it at your shoulders, then press it straight overhead, and any one of those steps can be the reason you are looking elsewhere today. Maybe you have never dropped under a moving bar and do not want your first attempt to be under real weight, or maybe the floor pull is what slows you down rather than the press. These Barbell Clean And Press alternatives keep that same demand on your quads, and every one of them still puts a barbell in your hands, so the change is in the path the bar takes rather than the tool.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology