How to Do Dumbbell Clean and Presses

The dumbbell clean and press takes two dumbbells from the floor to overhead in two parts, an explosive clean up to your shoulders and then a press. It uses most of the big muscles in your body in a single rep, which is why it turns up in a lot of full-body workouts.

1. Place two dumbbells on the floor just in front of you and stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee

2. Keeping your back straight and neck in line with your spine, squat down to collect the dumbbells, taking a firm grip in each hand

3. Explosively drive your feet into the floor and bring the dumbbells up and along the front of your body

4. Continue with the momentum generated allowing the dumbbells to travel upwards and begin to bend at the elbow as well as shrug your shoulder to bring the dumbbells up to shoulder height with a flick of the wrist

5. Once the dumbbells rest in front of your shoulders, pause briefly before driving the weight up and above your head

6. Continue pushing the dumbbells upwards until they are fully extended above your head and your palms are now facing forward (be sure to keep a very slight bend in both your elbows and knees throughout the entire motion)

7. Lower the dumbbells to your shoulders, then back to the floor, and reset your back before the next rep

Benefits

The clean comes from your legs and hips. Your glutes, hamstrings and quads drive the weights up, and your upper back and traps guide them to your shoulders. The press then works your shoulders and triceps.

Moving that much muscle at once pushes your heart rate up quickly, so it builds strength and fitness together.

Form tips

• Start with the dumbbells close to your shins and your back flat, as if you were about to deadlift.
• Let your legs lift the weights in the clean. If you have to curl them up with your arms, they’re too heavy.
• Catch the dumbbells softly on your shoulders with your knees slightly bent.
• Stand fully upright and steady before you press.

Variations

• Easier: use one dumbbell with the single dumbbell clean and press, or start from mid-thigh instead of the floor.
• Harder: use a barbell for the barbell clean and press.
• To practise the first half on its own, try the dumbbell clean.