Clean and Press (Dumbbell)

A compound exercise combining an explosive clean from the floor with a controlled overhead press, developing full-body strength and power.

Instructions

1. Begin standing with dumbbells on the floor at shoulder width, feet hip-width apart.
2. Drive explosively through your heels, extending your hips, knees, and ankles to pull the dumbbells upward.
3. Transition into a squat position and catch the dumbbells on your shoulders with elbows high.
4. Stand up fully from the squat with the dumbbells at shoulder height (the clean).
5. Take a breath and brace your core, then press the dumbbells overhead by extending your arms.
6. Lock out your elbows at the top, bringing the dumbbells slightly in front of your head.
7. Lower the dumbbells back to shoulder height with control.
8. Lower the dumbbells back to the floor and repeat.

Tips

• Perform the clean with explosive power to minimize fatigue before the press
• Keep your core braced during the press to protect your lower back
• Drive the dumbbells upward using leg drive, not just arm strength
• Lock out your shoulders completely at the top of the press
• This exercise bridges power (clean) and strength (press) training
• Use a weight that allows you to maintain good form on the press portion
• The clean portion requires coordination; start lighter to perfect your technique