Dumbbell Clean and Press

Quads, Glutes, Shoulders, Traps, Triceps, CoreDumbbells

Combines a dumbbell clean with an overhead press to train full-body power, endurance, and conditioning in one fluid movement.

How to do it

1Stand tall, holding dumbbells down in front of you or at your sides.

2Dip your knees slightly and hinge at your hips, keeping a flat back.

3Drive your hips through and shrug to pop the dumbbells up to shoulder height.

4Dip under briefly to catch the dumbbells softly on your shoulders.

5Press the weights overhead to a full lockout, then lower them back down with control.

Common mistakes

Rounding your spine on the dip, shifting load away from your hips and onto your lower back.

Bicep-curling the weights up instead of using hip explosion, killing your momentum.

Arching your lower back heavily on the press, signaling a weight that's too heavy or a weak core brace.

Breathing

Inhale before starting; exhale as you clean the weights to your shoulders, and exhale again as you press overhead.

Make it harder or easier

To make it easier, use lighter weights and pause at your shoulders between the clean and press.

To make it harder, merge the clean and press into one continuous overhead drive.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.