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.
- 1
Stand with your feet hip-width apart, with a dumbbell on the floor just outside each foot. Hinge at your hips and bend your knees to grasp the dumbbells with an overhand grip, keeping your back straight and chest up.
- 2
Lift the dumbbells off the floor by extending your hips and knees, keeping the dumbbells close to your body. As the dumbbells pass your knees, begin to accelerate them upwards.
- 3
Explosively extend your hips and knees, shrugging your shoulders forcefully as you pull the dumbbells higher. Allow your elbows to bend and point upwards.
- 4
As the dumbbells reach chest height, quickly drop into a partial squat, rotating your wrists under the dumbbells to catch them at your shoulders. Your elbows should be pointing forward, and the dumbbells should rest lightly on your shoulders.
- 5
Stand up fully from the squat, maintaining the dumbbells in the front rack position at your shoulders.
- 6
Initiate the push press by performing a shallow dip, bending your knees and slightly hinging at your hips.
- 7
Immediately and explosively drive upwards through your heels, extending your legs and hips to generate momentum. Use this momentum to propel the dumbbells overhead.
- 8
As your legs and hips reach full extension, continue to press the dumbbells straight overhead until your arms are fully extended.
- 9
Control the dumbbells back down to your shoulders, then lower them back to the floor with control, returning to the starting position for the next repetition.
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.
