Full Body · Advanced

Dumbbell Clean and Press

Dumbbell Clean and Press for power development focused on full-body coordination.

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Dumbbell Clean and Press demonstration

Exercise overview

Training details

Full BodyGlutesHamstringsQuadricepsShouldersTricepsAbs

Equipment

Dumbbell

Sets × reps

4 × 5

Rest

2 min

How to perform it

Step-by-step instructions

01Start with dumbbells at the sides or just in front of the thighs.
02Dip and drive through the hips to clean the dumbbells to the shoulders.
03Catch with the elbows under the weights and the trunk braced.
04Press the dumbbells overhead without leaning back.
05Lower to the shoulders, then return to the start under control.

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