the barbell clean and press.

The barbell clean and press is an essential part of any jiu jitsu fighters bjj strength and conditioning. The lift works the whole body pretty much from head to toe. The clean element of the lift works the glute muscles, the spinal erectors muscles, the upper  back, the neck, the hamstrings. The press portion works the core the shoulders and the triceps. The lift is excellent for all round physical development and when done in high reps raises ones high rate to a very high level. The lift is becoming increasing popular by wrestlers etc due to these benefits and is a wonderful exercise you should consider using in your workout routine.