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How to do Dumbbell Clean and Press

Primary muscle: Full Body · Secondary: Legs, Glutes, Shoulders, Triceps, Core

Full BodyIntermediateDumbbell, KettlebellCompound
Dumbbell Clean and Press start and end positionDumbbell Clean and Press start and end position

Step-by-step

  1. 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.
  2. With an explosive movement, drive your hips forward and pull the dumbbells up to shoulder height; at the same time, rotate your elbows underneath.
  3. Once you catch the dumbbells at your shoulders, dip your knees slightly, then drive through your legs and hips to press the dumbbells overhead.
  4. Pause briefly once your arms are fully locked out, keeping your core tight.
  5. Lower the dumbbells under control, first to the shoulders and then to the starting position, and repeat.

Coaching tip

Pull up with your hips first, catch at the shoulders, then press overhead.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

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