Dumbbell Power Clean and Push Press
Muscle Groups: Glutes, Shoulders, Quads, Traps
Dumbbell Power Clean and Push Press focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Power Clean and Push Press with proper form and technique.
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Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2
Bend your knees slightly and hinge at the hips to lower the weights while keeping your back straight.
- 3
Explode through your legs and hips to lift the dumbbells up to shoulder height in one motion, elbows pointing forward.
- 4
Press the dumbbells overhead by extending your arms, then lower them back to shoulder height in a controlled manner.
Tips for Success
These tips will help you perform Dumbbell Power Clean and Push Press safely and effectively while maintaining proper form.
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Keep your back straight and core tight during the lift to avoid strain.
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Don't let your knees cave inward; keep them tracking over your toes.
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Use a weight you can control to maintain form throughout the movement.
Secondary Muscles
While Dumbbell Power Clean and Push Press primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Power Clean and Push Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Power Clean and Push Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
