Dumbbell Power Clean and Strict Press

Steps

1. 1 Stand with your feet hip-width apart, a dumbbell on the floor 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. 2 Drive through your heels, extending your hips and knees to lift the dumbbells off the floor. Keep the dumbbells close to your body as you stand up.
3. 3 As the dumbbells pass your knees, explosively extend your hips and knees while shrugging your shoulders forcefully. Pull the dumbbells upwards, keeping your elbows high and out.
4. 4 As the dumbbells reach chest height, quickly drop into a partial squat, rotating your wrists to catch the dumbbells at your shoulders in a front rack position. Your palms should face each other or slightly forward.
5. 5 Stand up fully from the partial squat, maintaining the dumbbells in the front rack position at your shoulders. Brace your core and ensure a stable base.
6. 6 Keeping your body rigid and without using leg drive, press the dumbbells straight overhead until your arms are fully extended. Your biceps should be next to your ears.
7. 7 Slowly lower the dumbbells back down to the front rack position at your shoulders with control.
8. 8 From the rack position, carefully lower the dumbbells back to the floor by reversing the clean motion, hinging at your hips and bending your knees.