Dumbbell Clean And Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Clean and Press is a dynamic compound exercise that primarily targets the shoulders while also engaging the traps as secondary muscle groups. To perform this exercise, you start with your feet shoulder-width apart, holding a dumbbell in each hand. You bend your knees, lower your hips, and maintain a straight back as you pull the dumbbells up to your shoulders. Once the dumbbells reach shoulder height, you press them overhead, fully extending your arms. The movement requires a combination of strength and coordination, engaging both the upper and lower body, as well as improving stability and overall power. This exercise is excellent for building shoulder strength and enhancing upper body muscular endurance.
How to Perform
Begin by positioning your feet at shoulder width and grip a dumbbell in each hand with your palms facing your thighs.
Lower your body by bending your knees and pushing your hips back, maintaining a straight spine and keeping your chest lifted.
As you rise, pull the dumbbells up to shoulder height, ensuring your elbows stay high and palms face each other.
Once the dumbbells are in place at your shoulders, press them upward until your arms are fully extended overhead.
Slowly bring the dumbbells back down to your shoulders, then lower them gently back to the starting position by your thighs.
Continue this sequence for the desired number of repetitions, ensuring smooth and controlled movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain stability and protect your lower back.
Use a controlled motion when pressing the dumbbells overhead to avoid injury and maximize shoulder activation.
Ensure your elbows remain high during the clean phase to engage your traps effectively.
Avoid jerking the dumbbells; instead, use a smooth, fluid motion to lift and press them.
Start with a lighter weight to master the technique before progressing to heavier loads.
Focus on keeping your chest up and back straight during the squat portion to avoid rounding your back.
Ensure your feet remain flat on the floor, with your weight distributed evenly throughout your feet.
Don't lock your elbows at the top of the press; stop just short of full extension to maintain tension on your shoulders.
Keep your breathing steady—inhale as you lower the dumbbells, exhale as you press them overhead.
Perform the movement slowly and with control, focusing on technique rather than speed or weight.
How Not to Perform
Avoid Rounding Your Back: Never allow your back to round during the clean phase. Keep your chest up and spine neutral to avoid straining your lower back.
Don't Overuse Momentum: Avoid relying on momentum to lift the dumbbells. Engage your muscles and use controlled strength for the lift rather than swinging or jerking the weights.
Avoid Dropping the Dumbbells Too Quickly: Don’t let the dumbbells drop too fast between reps. Lower them slowly and with control to maintain tension in the muscles and prevent injury.
Don't Let Your Elbows Drop: Keep your elbows high during the clean phase. Letting them drop reduces the engagement of your traps and shifts the focus away from your shoulders.
Don't Lock Your Elbows at the Top: When pressing overhead, stop just short of locking your elbows. Fully locking them reduces shoulder engagement and increases the risk of elbow strain.
Avoid Using Too Much Weight: Don’t go too heavy too soon. Using an excessive load can compromise your form and increase the risk of injury. Start with a manageable weight to master the technique.
Don't Look Down: Keep your head in a neutral position. Looking down during the movement can cause your spine to misalign, increasing the risk of injury.
Don’t Arch Your Lower Back: Avoid excessively arching your lower back when pressing the dumbbells overhead. Maintain a neutral spine and engage your core to prevent strain.
Don't Rush the Movement: Avoid performing the exercise too quickly. Take your time and focus on controlled, deliberate movements to target the muscles effectively and safely.
Avoid Holding Your Breath: Don’t hold your breath during the lift. Breathe steadily throughout the movement to maintain stability and prevent unnecessary pressure on your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
