Dumbbell Clean and Press Your Way To A Stronger and
Introduction - What Is a Dumbbell Clean and Press?
The Dumbbell Clean and Press is a two-part power
movement that incorporates the exercise patterns of the Dumbbell Squat, the
Dumbbell Deadlift, and the clean press. This compound full-body exercise
requires lifters to use two dumbbells.
This clean press exercise is the younger
brother of the Barbell Clean and Press, a weightlifting exercise that was
dropped from various competitions because it was thought to be too hard to
master and assess technique.
Continue Reading This Dumbbell Clean and Press Article
Who Am I?
I'm Psymon H, your online training partner, and
workout motivator. In this Dumbbell Clean and Press master class, I will show
you how you can become great at performing this power movement. Are you still
wondering why you should add this exercise to your training program if all you
want to do is build muscle?
If you want to build strength while becoming
fitter and more durable, you would be silly not to add this compound lift to
your strength training workout.
Thought to be more forgiving and easier to
learn than its barbell counterpart, this dumbbell clean press exercise offers
you a better range of motion than the barbell version, and more muscle
activation with less stress on the wrist, knees and shoulders.
Let's Break Down
This Power Movement:
The first part of this clean press exercise (the
dumbbell clean) uses momentum, strength, and a little skill to pull the
dumbbells from the floor to a fully standing position (the deadlift), down into
a full squat, and back up into the standing position. The second part is the
clean press portion before returning to the start position.
If you're looking to expand your list of
strength training exercises or your strength-training program, this is a power
movement and lift you simply can't afford to miss.
What Muscles do Dumbbell Clean and Press Work?
What muscles does the clean and press work? It
might be easier to draw up a list of muscle groups this weightlifting exercise
doesn't cover because there aren’t many muscle groups not targeted by this
clean press movement. Here is a list of muscle groups involved in this dumbbell
clean and press exercise.
Cue 1: Start with feet set hip-width apart and place a dumbbell
on either side of you on the floor.
Cue 2: Keeping your back as flat as possible, hinge at the
hips, bend down and pick up the dumbbells using a neutral grip.
Cue 3: Rising your hips and shoulders at the same time,
stand up in an explosive fashion while using the power of your leg muscles to
lift the dumbbells
Cue 4: As the dumbbells travel upwards, extend at the hips.
Shrug your shoulders before ducking to catch both dumbbells at the bottom of
Cue 5: To complete the clean portion of the movement, stand up
and fully extend your knees and hips.
Cue 6: Keeping your legs static, maintain a hip-width
stance, a flat back, and an engaged core. Press both dumbbells overhead until
your arms fully extend above your head.
Cue 7: Slowly lower the dumbbells to the rack position on
Cue 8: Lower the dumbbells to the floor to complete your
first dumbbell clean and press.
The Dumbbell Clean Press Checklist:
1: To maintain control of the dumbbells, always grip
them in the center.
2: To start, have your shoulder slightly in front or
over the dumbbells.
3: Maintain a lumbar curve
4: When exploding into the standing position, always
lift your shoulders and hips together and quickly extend your hips.
5: You must keep your heels firmly on the floor until
you extend your hips and legs.
6: Follow the shoulder shrug with a pull under with
7: Dumbbells land on the shoulders at the bottom of
8: With the dumbbells on your shoulders, complete a
full knee and hip extension.
Drills to Learn and
Common Mistakes To Avoid:
For some lifters, this exercise can be
challenging to learn all in one go. Good technique is critical to ensure the
effectiveness of the exercise movement and promote safety.
My best advice is to set aside some time each
week to practice until you feel confident enough to add it to your strength
training workout. Here's a great place to start. Below I've broken down the
exercise into bite-size easy-to-learn drills.
Drill One -The Start Position: We're going to start without the dumbbells. We're
also going to work from the knees up rather than bending to the floor.
Cue: Stand with feet set hip-width apart and push your hips
back until your arms hang just below the knees. All we're going to do is jump
up to an upright position. Do this for two sets of 10-15 repetitions. What
you're doing is understanding the power element of the exercise by opening up
the hips in an explosive manner.
Drill Two - Adding The Shrug: The next drill is to add the shrug element to the
top of the extension. The focus here is to keep your toes on the ground and learn
to transfer the power into your shoulders with an aggressive shrug.
Cue: Get back to the start position with feet directly under
the hips and push your glutes back until your hands travel just below your
knees. Shrug your shoulders at the top of the extension. While your heel may
come off the ground, try to keep your toes in contact with the floor. Do this
for two sets of 10-15 repetitions focusing on the shrug at the end of the
Drill Three: Choose a light pair of dumbbells and repeat drill
two. Keep your elbows loose so the dumbbells float up next to you at the top of
the shrug. Try not to pull the dumbbells up but instead guide them up with bent
elbows. Complete 2-3 sets of 10-15 repetitions or until you feel as if you have
this part of the movement down.
Drill Four-Foot Work: After you've mastered the first three drills, you're
going to work on getting under the dumbbells. We're going to do this without
Cue: Stand on your toes (feet hip-width apart) with your
shoulders by your ears. Quickly drop into the squat while bringing your arms up
to shoulder level. This drill will get you used to getting under the weight.
Practice this for 2-3 sets of 10-15 repetitions.
Use the dumbbell Clean and Press video below
to help you understand each drill.
What are The
Benefits of Dumbbell Clean and Press?
As this lift targets many muscle groups, the
first obvious benefit to the dumbbell clean is that it builds strength, power
endurance, and conditioning. Here is a list of more benefits below...
Dumbbell clean and press benefits
1: It increases grip and wrist strength
the stabilizer muscles
3: Improves and increases pulling power which can
transfer to pulling more weight during major back exercises.
4: Develops additional squatting power
5: Increases arm, core, and leg strength
6: Boost conditioning when performed in a higher
7: Boost timing and speed skills
8: Increases and improves unilateral strength by encouraging muscle symmetry
9: Tackles muscle imbalances
10: It's a full-body workout
11: This clean
press exercise uses a full range of motion
Clean and Press Reps and Sets:
get full neuromuscular benefits while building strength and power without
compromising form, do three sets of 5-6 repetitions. This should only be
carried out after a full warm-up and placed near the beginning of a workout
your goal is to build muscle size and endurance, you should do 3-4 sets of
10-20 repetitions each.
performing the Dumbbell Clean and Press, pay attention to your body. If you
feel any pain or discomfort, stop the exercise immediately. Choose a weight
that will allow you to control the exercise.
Clean and Press Alternatives:
you've mastered the Dumbbell Clean and Press, you could move to the Single-Arm
Dumbbell Clean and Press. While this variation can correct any strength
discrepancies between the left and right sides, it also offers a much sterner
challenge to your stability because you are only using one dumbbell.
could also try the kettlebell versions. The Kettlebells will challenge grip
strength, control, and core stability.
you for reading our Dumbbell Clean and Press article -
Join my monthly "More Jacked Newsletter" for even
more suggestions and advanced tips on how to get and stay naturally JACKED!
When you join, I'll give you a FREE 10 page advanced science-based blueprint on
how to take your post-workout nutrition to the next level for even more Jacked
Gains to stay ahead of the competition.
Don't Miss Out - Subscribe Today & Get Your Free Gift!
Home Is Where The Muscle Is... Everything You Need To Build Muscle At Home!