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Dumbbell Clean and Press
Dynamic full-body compound exercise that combines an explosive clean to shoulders and overhead press, targeting quads, glutes, shoulders, and triceps to build power, strength, and coordination.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Calves, Abs, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
9/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Hamstrings
7/10Biceps Femoris, Semitendinosus
Triceps
7/10Lateral Head
Lower Back
6/10Erector Spinae
Traps
6/10Upper Traps
Calves
5/10Gastrocnemius
Abs
5/10Rectus Abdominis
Lats
4/10Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds • Longer for heavier power sets
How to Perform
Place dumbbells on floor outside feet, hip-width stance. Hinge at hips, bend knees to grip dumbbells with neutral grip, back flat, chest up, core braced.
- Explode through heels to extend hips and knees, pulling dumbbells close to body.
- Shrug shoulders and pull elbows high as weights pass knees.
- Rotate wrists and drive elbows under to catch at shoulders in quarter squat.
- Stand fully to rack position with dumbbells on shoulders.
- Dip slightly if push pressing, then drive overhead by extending arms fully.
- Lock out arms with biceps by ears, core tight.
- Lower controlled to shoulders, then reverse clean to floor.
Coaching Tips
Form Cues
- Drive through heels
- Keep bar path close
- Shrug high before catch
- Elbows under fast
- Core braced always
- Biceps to ears at top
Breathing
Inhale during setup and lowering; exhale forcefully during explosive drive and press.
Tempo
2-0-1
Range of Motion
Dumbbells from floor to full arm extension overhead; catch in quarter squat, no deeper than parallel thighs.
Safety
Safety Notes
- Avoid if acute back or shoulder injury
- Start with light weights to learn form
- Keep neutral spine throughout
- Control descent to prevent slamming
- Ensure stable footing
- Stop if wrist or elbow pain occurs
Spotting
Spot from behind for heavy sets; assist on press if failing lockout. Use collars for safety; not ideal for solo max efforts.
Common Mistakes
- Rounding back on pull
- Flaring elbows wide
- Incomplete lockout
- Yanking with arms only
- Poor wrist rotation on catch
- Leaning back on press
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Full hip flexion and extension
- Shoulder overhead reach
- Ankle dorsiflexion for squat catch
Build Up First
- Mastery of hip hinge and deadlift
- Proficiency in overhead press
- Basic explosive power from jumps or cleans
Also known as
DB Clean and Press, Dumbbell C&P, Dumbbell Power Clean Press
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