How to Dumbbell Clean and Press

The Dumbbell Clean and Press is a powerful compound movement that targets multiple muscle groups, including the legs, core, shoulders, and arms. This exercise is great for building strength and explosive power.

Muscles Worked

• Legs (quads, hamstrings, glutes)
• Core (stability)
• Deltoids (shoulders)
• Triceps (back of the arms)

Step-by-Step Guide: How to Perform Dumbbell Clean and Press

1. Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Clean: Lower the dumbbells to your thighs, then explosively pull them up to your shoulders while dropping into a squat position.
3. Press: As you rise out of the squat, press the dumbbells overhead, extending your arms fully.
4. Lower and Repeat: Lower the dumbbells back to the starting position and repeat the movement.