BE BAD ASS WITH THE DUMBBELL CLEAN & PRESS

The dumbbell clean is a great place to start. It's a great introduction to Olympic lifting as well as an effective exercise to develop strength & power.

The Dumbbell Clean and Press is a two-part exercise that can be performed with one or two dumbbells effectively. It comprises a Dumbbell Clean and a Dumbbell Press and is a fantastic movement for building full-body strength, power and conditioning. It also builds unilateral stability and addresses muscle imbalances.

You start with your dumbbells on the floor placed to your sides or between your feet.
Standing with your feet shoulder-width apart, bend down to grab the dumbbells.
To do so, you bend your knees, push your hips back, and make sure you keep your back nice & straight.
Extend (Stand) up explosively, raising your hips and shoulders simultaneously, and use the power from your legs to lift the dumbbells.
Extending your hips and, while the dumbbells travel upwards, shrug your shoulders and dip to receive the dumbbells at the bottom of your squat. One head of the dumbbell should rest on your shoulders.
From here stand up, fully extending thy hips and knees. One dumbbell clean knocked out of the park.
Now perform a Dumbbell Press. Press your dumbbells overhead by maintaining a hip-width stance and moving the dumbbells directly upwards.
Make sure your back is straight, your core engaged, and your torso and legs remain stationary. You could push press or jerk it here to move heavier weight!
Complete a full arm extension and then slowly bring the dumbbells back to rest on your shoulders.
Lower the dumbbells back to the floor & roar in triumph!

Just Some Benefits
The Dumbbell Clean and Press builds strength, power, and endurance by hiting a large percentage of your body’s major muscle groups.

It is technically easier than the barbell variation. You won’t be able to lift as much weight, you will be able to perform more reps. Additionally, “Whilst the stronger side of your body can compensate for any weakness with a barbell, both sides of your body are forced to work as hard as each other during the dumbbell clean and press,”

Performing the Dumbbell Clean and Press will:

Address & reduce muscle imbalances
Increase unilateral strength
Improve your pulling power
Increase your squatting power
Build leg, core, and arm strength
Boost your conditioning when performed for many reps
Increase your speed and coordination
Improve grip strength
Build up your pressing strength

Muscles worked
The Dumbbell Clean and Press is a great compound exercise. It works lots of muscle groups at once. Especially

Hamstrings
Glutes
Calves
Quads
Biceps
Triceps
Traps
Deltoids
Abdominals
Variations

INVOLVING THE MOVEMENT PATTERNS OF THE DEADLIFT, THE SQUAT, AND THE PRESS, THERE ARE BUGGER ALL GOOD REASONS NOT TO INCLUDE THIS EXERCISE IN YOUR TRAINING.