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Clean and Press with Dumbbell

A compound strength exercise that combines a clean movement with an overhead press using dumbbells to target multiple muscle groups and improve explosive power.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Start with dumbbells on the ground, perform a clean movement to bring them to shoulder level, then press them overhead while maintaining proper form throughout.

Starting Position

Begin standing with feet shoulder-width apart, dumbbells positioned on the ground in front of you.

Finishing Position

Return to standing position with dumbbells overhead after completing the clean and press movement.

Form Cues

Explosive clean, press overhead, maintain form, control movement

Common Mistakes

Not maintaining form, moving too fast, poor coordination, incomplete movement

Progression Tips

Increase weight, add variations, or perform more sets.

Regression Tips

Reduce weight, perform separate movements, or use lighter dumbbells.

Safety Notes

Maintain proper form to avoid injury. Stop if you experience pain in the shoulders, lower back, or knees. Keep your core engaged throughout the movement.