Dumbbell Single-Arm Clean & Press

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Place a dumbbell on the floor in front of you.

2. Setting Up:

   • Bend at your hips and knees to lower your body.

   • Keep your back straight and core engaged as you reach down to grasp the dumbbell with one hand (let’s say your right hand).

3. Clean Movement:

   • Push through your heels to lift the dumbbell off the ground.

   • As you stand up, pull the dumbbell towards your shoulder, rotating your elbow underneath it.

   • Your elbow should be higher than the dumbbell at the peak of this movement.

4. Press Movement:

   • Once the dumbbell is at shoulder height, press it overhead with your arm fully extended.

   • Make sure to keep your core tight and avoid arching your back during the press.

5. Lowering:

   • Slowly lower the dumbbell back to your shoulder, then return it to the starting position on the ground.

   • Keep a controlled movement and maintain good form throughout.

6. Repetitions:

   • Repeat the clean and press for the desired number of repetitions.

   • Switch to the other arm after completing the set.

Tips:

• Start with a lighter weight to master the form before progressing to heavier weights.

• Focus on maintaining a neutral spine throughout the movement.

• Keep your movements smooth and controlled to avoid injury.