Dumbbell Single-Arm Clean & Press

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Place a dumbbell on the floor in front of you.

2. Setting Up:
- Bend at your hips and knees to lower your body.
- Keep your back straight and core engaged as you reach down to grasp the dumbbell with one hand (let’s say your right hand).

3. Clean Movement:
- Push through your heels to lift the dumbbell off the ground.
- As you stand up, pull the dumbbell towards your shoulder, rotating your elbow underneath it.
- Your elbow should be higher than the dumbbell at the peak of this movement.

4. Press Movement:
- Once the dumbbell is at shoulder height, press it overhead with your arm fully extended.
- Make sure to keep your core tight and avoid arching your back during the press.

5. Lowering:
- Slowly lower the dumbbell back to your shoulder, then return it to the starting position on the ground.
- Keep a controlled movement and maintain good form throughout.

6. Repetitions:
- Repeat the clean and press for the desired number of repetitions.
- Switch to the other arm after completing the set.

Tips:
- Start with a lighter weight to master the form before progressing to heavier weights.
- Focus on maintaining a neutral spine throughout the movement.
- Keep your movements smooth and controlled to avoid injury.