Dumbbell Power Clean and Strict Press
Muscle Groups: Glutes, Shoulders, Quads, Traps
Dumbbell Power Clean and Strict 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 Strict Press with proper form and technique.
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Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your thighs.
- 2
Bend your knees slightly and hinge at your hips to lift the dumbbells, bringing them to your shoulders in a smooth motion, keeping your elbows high.
- 3
From the shoulder position, press the dumbbells overhead until your arms are straight, then lower them back to your shoulders.
- 4
Repeat the movement for the desired number of repetitions.
Tips for Success
These tips will help you perform Dumbbell Power Clean and Strict Press safely and effectively while maintaining proper form.
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Keep your back straight and core engaged to avoid injury during the lift.
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Ensure your knees don’t extend past your toes when bending to keep proper alignment.
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Avoid using momentum; each movement should be controlled to maximize effectiveness and prevent strain.
Secondary Muscles
While Dumbbell Power Clean and Strict 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 Strict 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 Strict 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.
