Video of Clean and Press

Starting position

Starting position-  You want to have your knees bent slightly with the bar hanging from around knee level.
Shoulder Girdle- Scapulothoracis retraction (adduction) by trapezius middle and lower fibers, the Rhombiods.  Depression by the lower Trapezius, pectoralis minor and Subclavious.
Shoulder Joint- Ecentrically contracting your shoulder extensors by the posterior fibers of the deltoid, lower fibers of the Pectoralis Major, Latissimus Dorsi, Teres Major.
The Elbow and Radioulnar joint-  The elbow is stabilizing while the radioulnar joints are rotating 180 degrees from anatmical position by the pronator teres muscle.
Hip Joint- Is isometrically contracting by the Iliopsoas, rectus femoris, sartorius, pectineus, gracilis, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, medias.
Knee joint- Is being isometrically contracted by the vastus lateralis, vastus medias and vastus intermedialis.

Phase 1

Phase 1- From starting position shrug the weight up while exploding the weight up with your legs and arms.
Shoulder Girdle- Scapulothoracis Upward Rotation by the middle fibers and lower fibers of the trapezius the Rhomboid and the Serratus anterior.  Elevation by the upper and middle fibers of the trapezius the levator scapulae and the Rhomboids.
Shoulder joint- Abduction of the Glenohumeral joint Concentrically by the Posterior Fibers and Middle Fibers of the Deltiod, Pectoralis Major.  Flextion by the Anterior Fibers of the deltiod, Pectoralis Major and coracobrachialis.
Elbow and radioulnar joint- Elbow flextion concentrically by the biceps brachii, brachialis and brachioradialis while the triceps extension eccentircally by the triceps brachii.
Hip joint- Hip is being flexed eccentrically by the semimembranosus, semitendinosus and biceps femoris and concentrically contracting by the rectus femoris, sartorius, pectineus and Iliopsoas.
Knee Joint-  Knee is concentrically contracting by the Vastus lateralis, vastus medias and vastus intermedius.

Phase 2

Phase 2- From phase 1 lift the weight up by shrugging and flipping your wrists up.  If in the right position, elbows should be facing the floor with wrists flipped back level and weight almost resting on your upper chest.
Shoulder Girdle- Scapulothoracis downward rotation by the Rhomboids and Pectoralis minor.  Protraction (abduction) by the Serratus anterior the Pectoralis minor the Subclavious.
Shoulder joint- Contracting Isometrically by the Flexors by the Anterior Fibers of the Deltiod, Pectoralis Major and Coracobrachialis.
Elbow and radioulnar joint- Elbow flexors are isometrically contracting.
Hip Joint- Isometric Contraction of the Iliopsoas, rectus femoris, sartorius, pectineus, Gracilis, semitendinosus, semimembranosus, biceps femoris, glutues maximus, tensor fasciae latae and gluteus minimus.
Knee Joint- Isometrically contracting Vastus lateralis, vastus medius and vastus intermedius.

Phase 3

Phase 3- From phase 2 lift the bar up as if your were doing a two are shoulder press but in an explosive manner.
Shoulder Girdle- Scapulothoracis Upward rotation by the middle and lower fibers of the trapezius the Serratus anterior.  Elevation by the upper and middle fibers of the trapezius the Levator scapulae and the Rhomboids.
Shoulder joint- Abduction of Glenohumoral joint concentrically by the Middle and Posterior Fibers of the Deltiod and Upper Fibers of the Pactoralis Major.  Abduction by the Anterior, posterior and middle fibers of the Deltiod, Pectoralis Major.
elbow and radioulnar joint- The elbow is extending eccentrically by the elbow flexors (biceps brachii, brachialis and brachioradialis) and concentrically by the Triceps brachii.
Hip Joint-Stabilizing
Knee Joint-Stabilizing

Recovery 1

Recovery 1-  From phase 3 bring bar slowly down until reaching chest area if performed right you should be in the same position as phase 2.
Shoulder Girdle- Scapulothoracis downward rotation by the Rhomboids and Pectoralis minor.  Protraction (abduction) by the Serratus anterior the Pectoralis minor the Subclavious.
Shoulder joint-Extensors Ecentrically contract by the posterior fibers deltiod, lattissimus dorsi, teres major and lower fibers pactoralis major. Adduction by the Upper Fibers and Lower fibers of the Pactoralis Major Lattissimus Dorsi and Teres Major.
elbow and radioulnar joint-  Elbow is contracting eccentrically by the triceps brachii, biceps brachii, brachioradialis and Brachialis. The radioulnar joint is contracting isometrically.
Hip Joint-Stabilizing
Knee Joint- Stabilizing

Recovery 2

Recovery 2- From recovery 1 flip wrists and bar down back to starting position and than repeat.
Shoulder Girdle- Scapulothoracis retraction (adduction) by trapezius middle and lower fibers, the Rhombiods.  Depression by the lower Trapezius, pectoralis minor and Subclavious
Shoulder Joint- Extension by the extensors by the lattismus dorsi, lower fibers pactoralis major and teres major.
elbow and radioulnar joint- Radioulnar joint is contracting isometrically.  The elbow is eccentrically contracting by the biceps brachii, brachioradialis and brachialis.  Elbow is concentrically contracting by the triceps brachii.
Hip Joint- Posterior tilt of the torso.  Concentric contraction of the Biceps femoris, Semimembranosus, semitendinosus.  Eccentric contraction of the Gracilis, rectuc femoris, satorius, gluteus maximus and gluteus minimus.
Knee Joint- Eccentric contraction of the Vastus lateralis, Vastus medias, Vastus intermedius.