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In this article we’ll discuss the dumbbell clean & press, a total strength and power movement you can use by most coaches and athletes to build strength, movement, as well as increase metabolic fitness.

Muscles Worked

The dumbbell clean and press is a total movement which involves virtually every large muscle group in your body. The below muscles are primarily used with greenest and jerk movements. For help determining which group of muscles is most active where phases, notes are made for every group of muscles below.

  • Quadriceps, Hamstrings, Glutes, and Calves (the dumbbell clean)
  • Shoulders, Upper Traps, and Triceps (the dumbbell press, plus some of the pulling movement)
  • Back, Erectors, and Traps (the dumbbell neat and overhead positioning in the press)
  • Abdominals and Lower Back (th enfiter movement, as core strength and stability is essential)
  • Arms and Forearms/Grip (the dumbbell clean)

Exercise Demo: Dumbbell Clean and Press

The dumbbell clean and press can be performed with one hand at any given time, or two, with all the benefits being very similar regardless of the dumbbell neat and press variation you select from below (read about the single arm or double dumbbell neat and press below).

4 Benefits of the Dumbbell Clean and Press

In the below section we discuss four together with your dumbbell neat and press, either performed with one dumbbell at any given time or two (one in each hand).

Unilateral Movement

The dumbbell clean and press is really a unilateral movement that offers lifters and coaches all the unique benefits of unilateral training; such as improved unilateral strength, movement coordination, addressing asymmetries, and body building. The unilateral loading (assuming the lifter does one for reds at a time) also requires core strength to face up to rotational force due to the asymmetrical loading on the body. If a lifter has been doing double dumbbell clean and press (one per hand) the movement still offers unilateral benefits as the lifter must still control each limb separate from each other.

Total Body Strength Development:

When building strength we typically tend to look for compound movements that integrate multiple muscle groups to allow us to coach with heavier loads. Although this movement is unilateral anyway, the quantity of weight a lifter can clean and press with a dumbbell continues to be significant when compared with their bilateral strength. Heavy single arm dumbbell cleans and overhead presses (push press, strict press, etc) are a couple of key movements that may build serious strength in strength, power, and fitness athletes.

 

Metabolic Conditioning

The dumbbell clean and press is really a total movement the requires strength, movement skill, power, and coordination. These demands can result in a high amount of energy expenditure in comparison with less ballistic, single joint movements The movement can be done with lighters weights or heavier weights in metabolic conditioning workouts to improve muscular and cardiovascular endurance, strength, and overall fitness.

Train Around Certain Injuries

The dumbbell clean and press is definitely an option to the barbell neat and press or snatch during times of injury to a specific limb or joint. As the use of the dumbbell neat and press may not translate maximally to the technique and speeds seen in the conventional barbell clean, it can still allow you to train similar movements, timing, and promote grip, back and pulling strength and coordination. For strongman and functional fitness sports, this could be also helpful because the dumbbell clean and press makes it possible for you to definitely train a complex total body movement even if there’s a limitation with one arm/wrist/shoulder.

More Unilateral Exercises to enhance Your Fitness

Take a glance below at a few of the more poplar unialer exercise guides on BarBend!

  • Mastering the Pistol Squat
  • Learn How Lunges Can Make You Strong(er)

Featured Image: @jakemonte.studio on Instagram