FitCi
Dumbbell Clean and Press is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, glutes, shoulders, triceps, core. Equipment: dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- With feet shoulder-width apart and two dumbbells on the floor or in front of your thighs, push your hips back and bend your knees slightly.
- With an explosive movement, drive your hips forward and pull the dumbbells up to shoulder height; at the same time, rotate your elbows underneath.
- Once you catch the dumbbells at your shoulders, dip your knees slightly, then drive through your legs and hips to press the dumbbells overhead.
- Pause briefly once your arms are fully locked out, keeping your core tight.
- Lower the dumbbells under control, first to the shoulders and then to the starting position, and repeat.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.