How to do it
Drive through the middle of your feet to generate power from the ground up.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- 2
Bend at your hips and knees to lower the dumbbells to the floor.
- 3
Explosively extend your hips and knees to raise the dumbbells to your shoulders.
- 4
Rotate your wrists as you do so, so that your palms face forward at the top of the clean.
- 5
Press the dumbbells overhead until your arms are fully extended.
- 6
Lower the dumbbells back to your shoulders and then to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Use a smooth motion to transition from the clean to the press, and avoid jerking the weights.
Common mistakes
- ✕Dumbbells drifting away from the body
- ✕Pressing before fully extending the hips
- ✕Knees caving inward during the explosion