Dumbbell Clean and Press Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Back, Legs, Core
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Dumbbell Clean & Press
How to: Dumbbell Clean and Press
- Start by standing with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at your knees and hips to lower the dumbbells to the ground.
- Explosively stand up, raising the dumbbells as you extend your legs.
- Once the dumbbells reach shoulder height, press them overhead.
- Lower the weights back to shoulder height and then down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too heavy weights, which can lead to injuries.
- Not maintaining a straight back, leading to strain.
- Rushing through the motion rather than controlling the lift.
Modifications
- Perform the clean and press with lighter weights.
- Use a stability ball for the press to maintain balance.
Tips
- Engage your core throughout the movement for stability.
- Ensure your back is straight while lifting.
- Start with a lighter weight to master the form before progressing.
Dumbbell Clean and Press Alternatives
Tags
Shoulders
Full body
Strength
Weightlifting
Functional training
Core