Exercise library
Dumbbell Clean and Press
The clean and press is an explosive full-body movement that combines a pull from the floor with an overhead press, training power and coordination.
DumbbellFull bodyAdvanced
- Equipment
- Dumbbell
- Focus
- Full body
- Level
- Advanced
- Suggested sets
- 3–4 sets of 6–10 reps.
- Muscles worked
- ShouldersQuadsGlutesTraps
How to do it
- 1Stand with a dumbbell in each hand and squat down with a flat back.
- 2Explosively extend your hips and knees to pull the dumbbells up to your shoulders.
- 3Catch the weights at your shoulders in a slight dip.
- 4Press the dumbbells overhead until your arms are straight.
- 5Lower them to your shoulders and back to the floor under control, then repeat.
Tips & tricks
- Drive the lift with your legs and hips, not just your arms.
- Keep the dumbbells close to your body during the pull.
- Start light to groove the technique before adding load.
Common mistakes
- Rounding your back during the pull from the floor.
- Pressing before your legs have finished driving.
- Using a weight that breaks your form down.
