Exercise of the Week: DB Clean and Press

June 8, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight the DB Clean and Press, a full-body exercise that develops explosive strength in the lower and upper body.

Who’s Doing It

  • Andre Johnson

Muscular Benefits

  • Increases lower-body explosive power
  • Improves upper-body and shoulder strength
  • Develops core strength and shoulder stabilizer muscles

Sports Performance Benefits

  • The Clean invokes a triple extension of the hips, knees and ankles to improve your ability to powerfully drive off the ground
  • Forces you to control weight with both arms to develop equal strength on both sides of the body
  • Adding the Shoulder Press increases the anaerobic challenge of the exercise while simultaneously developing shoulder muscle strength

DB Clean and Press Description

  • Assume athletic stance holding dumbbells just above knees with back flat, chest out and shoulders directly over dumbbells
  • Explosively extend hips, knees and ankles while simultaneously shrugging with straight arms
  • Pull dumbbells up, keeping them close to the body
  • Drop under dumbbells and catch them at shoulders in a quarter squat; drive up to athletic stance
  • Press dumbbells overhead, keeping chest up and shoulders back
  • Lower dumbbells with control to shoulders; lower dumbbells to thighs to return to starting position
  • Repeat for specified reps

Sets/Reps: 3x8

Coaching Points

  • Start with dumbbells on sides of legs just below knees
  • Jump straight up and fully extend body during Shrug
  • Keep dumbbells close to body during Clean
  • Catch dumbbells at shoulders and perform quarter squat to initiate Press movement
  • Do not overextend lower back during Press
  • Maintain tall posture throughout movement
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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