Dumbbell (DB) One Arm Clean and Press

Preparation:

Start with the DB on the ground between your legs, with the handle horizontal. Feet are just wider than hip width, toes pointing out slightly. Sit into a dead lift position by softening the knees and sitting down until you can reach the dumbbell. Make sure knees are following direction of toes. Grip the dumbbell keeping your arm straight. Your head, spine and pelvis should all be aligned. Draw the shoulder back and down, chest proud.

Execution:

Push your feet into the floor hard and tension your abs and glutes. Extend your hips and knees to get the dumbbell moving upward, Maintaining your posture.
As the dumbbell passes knee level, shrug your shoulders hard, squeeze your glutes, and allow the momentum to carry the dumbbell up in front of you to face height.
Thrust your elbows forward so that they come under the dumbbell and you “catch” the weights at shoulder level (allow dumbbell to swivel in hand).
Bending your knees to drop into a quarter squat to absorb the force. Palm facing forward.
Ensure that your tailbone is tucked under slightly so that your pelvis is parallel to the floor. Brace your core, pulling your ribs down.
Press the dumbbell towards the sky until the arms are extended. Lower the dumbbells down to the starting position.
Reverse the motion to bring the dumbbell back to shoulder level, and then bend your hips back to lower them to the floor
Switch hands and repeat.
Note: Keep the back upright. and ribs down.

Muscles:

  • Broken down through the sections of the lift
  • Quadriceps Group, Hamstrings Group, and Glutes Group (Clean) – Refer to BB Clean
  • Shoulders, Chest, Triceps (Press) – Refer to DB Shoulder Press
  • All active through the entire lift 
  • Biceps
  • Trapezius
  • Latissimus Dorsi
  • Gastrocnemius
  • Forearms (all)
  • Gluteus Maximus
  • Erector Spinae
  • Rectus Abdominis
  • External Obliques
  • Shoulders Group

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