Dumbbell Clean & Press
Full body strength & power! The Dumbbell Clean & Press builds muscle and improves coordination. Get a great workout!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start with your feet shoulder-width apart, holding a pair of dumbbells in front of you, palms facing your body.
2. Keep your back straight, bend at the knees and hips to lower into a squat position and grab the dumbbells from the floor.
3. In an explosive movement, drive up through your heels, extending your knees and hips to power the dumbbells upward.
4. As the dumbbells rise, quickly flip your wrists and catch them at shoulder height, in a front squat position, with elbows up high.
5. Immediately perform a front squat by lowering your body back into the squat position.
6. As you drive back up out of the squat, use the momentum to press the dumbbells overhead, fully extending your arms.
7. Lower the dumbbells back to your shoulders and then to the starting position to complete one repetition.
8. Repeat for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
Please be sure to perform this exercise with a weight that is manageable for you to maintain proper form and prevent injury. If you're new to the exercise, practicing with a lighter weight before increasing the load is advisable.
---