Dumbbell Clean and Press

Description

The dumbbell clean and press is a full-body compound lift where you clean a dumbbell from the floor (or hang) to your shoulder, then press it overhead to lockout. The combined movement trains the entire body — legs, back, shoulders, and arms — in a single rep. It is excellent for building total-body strength and conditioning with home-friendly equipment.

Muscle Group

Back, Glutes, Quadriceps, Shoulders, Triceps

Equipment Required

Dumbbell

Dumbbell Clean and Press Instructions

Place a pair of dumbbells on the floor between your feet. Stand with feet hip-width apart.
Hinge down and grip the dumbbells with palms facing your body. Set your back flat and chest tall.
Brace your core. Drive your feet through the floor and pull the dumbbells up explosively, keeping them close to your body.
As the dumbbells reach hip height, drop your elbows under and “catch” the dumbbells in the front-rack position at shoulder height with palms facing each other.
Stand fully tall with the dumbbells racked at your shoulders. Brace your core hard for the press.
Press both dumbbells straight up overhead until your arms are fully extended.
Lock out at the top with the dumbbells directly above your shoulders.
Lower the dumbbells back to your shoulders, then back down to the floor under control. Reset and repeat for the desired number of reps.