Exercise guide
Dumbbell Clean And Press
- Advanced
- Compound
- Rep-based
- Shoulders
- Upper arms
- Upper legs
- Waist
This full-body compound movement builds explosive power and coordination by transitioning energy from the lower body through the core into an overhead press. It effectively targets the posterior chain, shoulders, and triceps while demanding high core stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place two dumbbells on the floor just outside your feet, positioned shoulder-width apart.
- Hinge at the hips and bend your knees to grip the dumbbells with a neutral grip (palms facing each other).
- Keep your chest up, shoulders back, and spine neutral, ensuring your hips are lower than your shoulders.
How to do it
- Explosively extend your hips, knees, and ankles while pulling the dumbbells upward, keeping them close to your body.
- As the weights reach chest height, quickly rotate your elbows underneath the dumbbells to 'catch' them at shoulder level in a slight squat.
- Stand fully upright, then exhale as you press the dumbbells directly overhead until your arms are fully locked out.
- Inhale as you lower the dumbbells back to your shoulders, then hinge at the hips to return them to the floor with control.
Form checklist
- Maintain a flat back throughout the entire movement to protect the spine.
- Keep the dumbbells close to your midline during the pull to maximize leverage.
- Avoid using excessive momentum from the legs during the press phase unless performing a 'push press' variation.
- Ensure your core is braced tightly, especially during the transition from the catch to the press.
Pro tips
- Think of the 'clean' phase as a jump; the power should come from your hips and legs, not a biceps curl.
- At the top of the press, 'punch' the ceiling and slightly tuck your chin to allow the weights to stack directly over your shoulders and mid-foot.
Make it harder
- Perform the movement unilaterally (single-arm) to significantly increase the anti-rotational demand on your core.
- Pause for 2 seconds at the 'catch' position to eliminate momentum before initiating the overhead press.
Frequently asked
- What muscles does the dumbbell clean and press work?
- The dumbbell clean and press primarily targets the deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps, and also works the abs, biceps, forearms, rotator cuff, and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell clean and press?
- The dumbbell clean and press uses dumbbell.
- Is the dumbbell clean and press good for beginners?
- The dumbbell clean and press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Kettlebell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius