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...
Must See
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 4,927,516
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 5,064,359
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,418,296

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,496
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,829
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,081,054
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,928
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,945
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,869
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,467

Load More
More Cool Stuff You'll Like
3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

Sports Conditioning 101: Key Reasons to Stick with a Full Body Weight Training Routine By Jim Carpentier, CSCS It's easy for athletes to follow trendy...

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Get Faster to Pitch Harder

Get Faster to Pitch Harder

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

YardBarker