One Arm Twisted Clean and Press
Develop explosive total-body power with this single-arm clean and press featuring a rotational twist.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of One Arm Twisted Clean and Press
Description
This exercise involves a single-arm dumbbell clean and press with a twist, working multiple muscle groups in a single movement.
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How to do One Arm Twisted Clean and Press
- 01Setup
Stand with feet shoulder-width apart with a barbell loaded on one end positioned between your feet. Grip the loaded end with one hand.
- 02
Clean the bar explosively to shoulder height by driving through your hips and pulling with your arm, rotating your torso slightly.
- 03
Press the weight overhead while twisting your torso to face the direction of the working arm, extending fully.
- 04
Reverse the movement with control, lowering to the shoulder then back to the floor. Complete all reps before switching sides.
Tips
- Generate power from your hips and legs, not your arm — the clean should feel like a jump, not a curl.
- Keep your core braced throughout to protect your spine during the rotational component.
- Start with a light weight to learn the coordination of clean, twist, and press before loading heavy.
Common mistakes
- Muscling the weight up with the arm alone limits power output; use an explosive hip drive to initiate the clean.
- Over-rotating the twist can strain the lower back; keep rotation controlled and within a comfortable range.
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Is One Arm Twisted Clean and Press good for beginners?
One Arm Twisted 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 One Arm Twisted Clean and Press?
You need Barbell to perform One Arm Twisted 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 One Arm Twisted Clean and Press?
Generate power from your hips and legs, not your arm — the clean should feel like a jump, not a curl. Keep your core braced throughout to protect your spine during the rotational component. Start with a light weight to learn the coordination of clean, twist, and press before loading heavy.
What are common mistakes when doing One Arm Twisted Clean and Press?
Muscling the weight up with the arm alone limits power output; use an explosive hip drive to initiate the clean. Over-rotating the twist can strain the lower back; keep rotation controlled and within a comfortable range.
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Free · iPhone only · Available on the App Store