Dumbbell Clean and Press
Master the powerful dumbbell clean and press to build full-body strength and power.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Clean and Press
Description
A compound exercise that works multiple muscle groups. The movement begins with a dumbbell clean and transitions into a press.
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How to do Dumbbell Clean and Press
- 01Setup
Stand with feet hip-width apart, dumbbells on the floor just outside your feet. Hinge at your hips and bend your knees to grip the dumbbells with an overhand grip, palms facing each other.
- 02Setup
Keep your back straight, chest up, and gaze forward. Initiate the clean by explosively extending your hips, knees, and ankles, pulling the dumbbells off the floor.
- 03
As the dumbbells rise, shrug your shoulders and pull with your arms, keeping the weights close to your body. As they reach chest height, quickly rotate your wrists, driving your elbows underneath the dumbbells to "catch" them in a front rack position at your shoulders, palms facing each other.
- 04
From the front rack position, immediately drive the dumbbells overhead by extending your knees and hips, then pressing the dumbbells straight up until your arms are fully extended. Ensure your biceps are next to your ears.
- 05
Control the descent by lowering the dumbbells back to the front rack position. Then, slowly return them to the starting position on the floor by reversing the clean motion, hinging at the hips and bending the knees.
Tips
- Maintain a neutral spine throughout the entire movement, especially during the clean phase, to protect your lower back and ensure efficient power transfer.
- Use a powerful hip drive to initiate both the clean and the press; think of it as jumping with the dumbbells to generate momentum, rather than just arm strength.
- Keep the dumbbells close to your body during the clean and the lowering phase to minimize leverage and reduce strain on your joints.
- Breathe in as you lower the dumbbells to the floor and during the front rack catch, then exhale forcefully as you drive the dumbbells overhead during the press.
Common mistakes
- Rounding your back during the initial clean can lead to injury; maintain a flat back by engaging your core and keeping your chest up.
- Using only arm strength for the clean and press instead of full-body power will limit the weight you can lift and increase fatigue; focus on driving through your legs and hips.
- Pressing the dumbbells forward instead of straight overhead can strain your shoulders; ensure the dumbbells move in a vertical path directly above your ears.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Clean and Press work?
Dumbbell Clean and Press primarily targets Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Lateral, Erector Spinae, Gastrocnemius, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus, Trapezius Lower Fibers, T.
Is Dumbbell Clean and Press good for beginners?
Dumbbell Clean and Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Clean and Press?
You need Dumbbell to perform Dumbbell Clean and Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Clean and Press?
Maintain a neutral spine throughout the entire movement, especially during the clean phase, to protect your lower back and ensure efficient power transfer. Use a powerful hip drive to initiate both the clean and the press; think of it as jumping with the dumbbells to generate momentum, rather than just arm strength. Keep the dumbbells close to your body during the clean and the lowering phase to minimize leverage and reduce strain on your joints. Breathe in as you lower the dumbbells to the floor and during the front rack catch, then exhale forcefully as you drive the dumbbells overhead during the press.
What are common mistakes when doing Dumbbell Clean and Press?
Rounding your back during the initial clean can lead to injury; maintain a flat back by engaging your core and keeping your chest up. Using only arm strength for the clean and press instead of full-body power will limit the weight you can lift and increase fatigue; focus on driving through your legs and hips. Pressing the dumbbells forward instead of straight overhead can strain your shoulders; ensure the dumbbells move in a vertical path directly above your ears.
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Free · iPhone only · Available on the App Store