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.
- 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
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
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
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
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
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
Slowly lower the dumbbells back down to the front rack position at your shoulders with control.
- 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.
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.
