Dumbbell Clean and Press

Expert Advice

Use a smooth motion to transition from the clean to the press, and avoid jerking the weights.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
Bend at your hips and knees to lower the dumbbells to the floor.
Explosively extend your hips and knees to raise the dumbbells to your shoulders.
Rotate your wrists as you do so, so that your palms face forward at the top of the clean.
Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to your shoulders and then to the starting position.
Repeat for the desired number of repetitions.