How to do the Backpack Clean and Press

The Backpack Clean and Press is a lift & carry move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Shoulders
• You need: Backpack

Form cues

1. Squat down and grip the sides of the pack
2. Pull it to your chest, then press overhead
3. Bring it back down the same way, slowly

Muscles worked

Shoulders — All the way overhead, core tight

More bodyweight shoulders exercises

More moves for the same area

• Shoulder CARsLevel 1/5
• Crab ReachLevel 2/5
• InchwormLevel 2/5
• Pike Push-upLevel 3/5
• Hindu Push-upLevel 3/5
• Feet-elevated Pike Push-upLevel 4/5 · Chair

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