Dumbbell Clean And Push-Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Clean and Push-Press is a dynamic compound movement that combines an explosive clean with a powerful overhead press, primarily targeting the shoulders while also engaging the glutes and legs. This full-body movement starts with a hip-powered dumbbell clean to rack position, followed by a rapid dip and drive to push the weights overhead. It’s excellent for building total-body strength, power, and coordination. This exercise is ideal for athletes or anyone looking to improve explosive upper-body pressing with integrated lower-body support.
How to Perform
Start Position: Stand with feet shoulder-width apart, holding dumbbells at your sides with a neutral grip.
Clean Phase: Dip slightly at the hips and knees, then explosively extend your hips to clean the dumbbells up to shoulder height (rack position).
Brace Core: Tighten your core as you prepare for the press.
Push-Press Phase: Slightly dip again through the knees and then drive the dumbbells overhead by explosively extending your legs and arms.
Lockout: Fully extend the arms overhead with dumbbells stacked above your shoulders, head slightly through the arms.
Lower Back Down: Lower the dumbbells back to shoulder level, then return to your sides or repeat the clean for the next rep.
Repeat: Perform desired reps while maintaining smooth, controlled motion.
Breathing: Inhale before the clean, exhale during the push-press.
★ 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 braced throughout to protect your lower back.
Use leg drive to assist the press, not just upper-body strength.
Maintain a neutral spine during the clean phase.
Drive through your heels during the explosive portion.
Focus on timing between dip and drive for smooth motion.
Avoid arching your back during overhead press.
Use moderate weight to maintain proper form.
Keep wrists neutral during the press.
Reset between reps if form breaks down.
Practice with lighter weights before progressing.
How Not to Perform
Don’t round your back when cleaning the dumbbells – keep a neutral spine.
Avoid using your arms alone for the clean – power should come from hips.
Don’t pause too long between clean and press – fluid transition is key.
Don’t hyperextend your back during the press – stay tight through the core.
Don’t let the dumbbells drift forward on the press – keep them vertically stacked.
Don’t perform the movement too slowly – the clean and push should be explosive.
Don’t skip warm-up sets – risk of shoulder injury increases.
Don’t hold breath throughout – exhale with the push.
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.
