Dumbbell Power Clean and Push Press
Muscle Groups: Hamstrings, Traps
Dumbbell Power Clean and Push Press focuses on Hamstrings, Traps, with Glutes, Quads, Shoulders 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.
- 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.
Secondary Muscles
While Dumbbell Power Clean and Push Press primarily targets Hamstrings, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Quads, Shoulders . 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.
