Dumbbell Clean and Press

A full-body power exercise in which two dumbbells are cleaned to the shoulders and then pressed overhead in one flowing sequence. It builds explosive hip power and strong shoulders and triceps.

How to do it

1. Stand with the feet hip-width apart and a dumbbell in each hand, hanging at your sides.
2. Hinge at the hips and bend the knees slightly to lower the dumbbells to just below the knees.
3. Explosively extend the hips and knees and shrug to pull the dumbbells up to the shoulders, catching them with the elbows forward.
4. Dip slightly at the knees and drive the dumbbells straight overhead until the arms are locked out.
5. Lower the dumbbells back to the shoulders, then to your sides, under control.
6. Repeat for the desired number of repetitions.

Tips

• Let the legs and hips produce the power; the arms only guide the dumbbells.
• Keep the dumbbells close to the body on the way up.
• Finish each press with the ribs down and the glutes tight.

Muscles

Primary: Front deltoid, Glutes (max), Quadriceps

Secondary: Erector spinae, Traps, Triceps