Dumbbell Power Clean and Push Press
- Primary muscles
- Hamstrings, Traps
- Secondary muscles
- Glutes, Quads, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip. Hinge at your hips and slightly bend your knees, allowing the dumbbells to hang just below your knees.
- 2 Explosively extend your hips and knees, pulling the dumbbells upward. As the dumbbells reach shoulder height, rotate your wrists to catch them in a front rack position at your shoulders.
- 3 Immediately drop into a squat, then drive up powerfully through your legs. As you stand, press the dumbbells directly overhead until your arms are fully extended.
- 4 Lower the dumbbells back to your shoulders, then hinge at your hips and bend your knees to return the dumbbells to the starting position below your knees.
