How to do it
- Start with dumbbells on the floor between your feet and hinge down to grip them.
- Explode up, shrug and pull the weights to your shoulders, catching them in a quarter squat.
- Press overhead, then reverse the whole path under control.
Cues that matter
- Power comes from the hips, not the arms.
- Keep the dumbbells close to your body on the way up.
Common mistakes
- Trying to curl the weights to the shoulders.
- Loading it heavy before the technique is smooth.
Muscles worked
Primary
- Full Body
- Posterior chain
- Anterior chain
Also works
- Traps
- Shoulders
- Glutes
- Quads
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Dumbbell Clean and Press in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the dumbbell is taken, or a gym that does not have one.