Single Arm Dumbbell Clean and Press - ATHLETE365.com

[RuleFinlandia]

Is it okay to do a rep with one arm, and then the other an equal amount of times? Like 15X3 with left and 15X3 with the right?

[nametaken09]

Shouldn't his elbows be above the weight while cleaning? Otherwise it's just a deadlift with a bicep curl.

[VamplordThorn999]

i did this exercise and like 2 mins later my legs were sore this workout is great thanks alot dude. :D

[ride869]

wrong

[MVillani1985]

Glad to see this exercise on the internet. I thought I was the only one who actually did. I'm not that strong, can only bench press 230 lbs for a max (250 lbs on my best day if a spotter does everything short of pull it off of me), but everyone at the gym looks at me like I just set a world record whenever I clean and press a 100 lb dumbbell overhead.

[eatleadyo]

its a full body exercise which translates to REAL STRENGTH in REAL LIFE. you hardly ever use just one muscle in any kind of sport so why would you think sitting at preacher chair doing isolation curls will help you swing a bat or tackle someone?

[DarkSeraphane]

I've been training in hardcore physical-conditioning for about four years now, had to take it easy for a few months due to injuries. Ah, I use the clean and press alot in my training and I was hoping someone could tell me how much weight is considered respectable. I can manage to clean and press weight anywhere from 220 to 240, with a one rep max around 250-260. I carry 185-190 pounds lean mass. (The clean and press is my specialty). Thank you for your time. Good video.

[GiveandTike]

this exercise always makes me dizzy

[jazzmusicplayer]

can you make a video or explain on how to do this with a kettlebell?

[GODLIKE20000]

not trying to start and argument, but is it really necessary to kind of use momentum like the guy in the video??

id rather use a stricter form......or is it dangerous for the back to try and eliminate the "hoist" to the shoulder??

[ZeekyBoogyDoog]

@GODLIKE20000 It's a clean, the jumping motion is part of the exercise. You have to carefully but quickly (hence, explosively) jump at the right moment, where the weight is at the thighs.

Your quads, lower back, shrugs, shoulders and probably other muscles and stabilizers that I'm ignoring get a workout from the clean.

[dirtrag10]

@GODLIKE20000 The power generated by the whole body is the point of the exercise.

[zyberwoof]

@GODLIKE20000

Yes it is. Exercises like this focus on power instead of just strength. Power is a combination of both speed and strength. This exercise is an adaption of the "Clean and Jerk", one of the two Olympic lifts, but with more of a conditioning focus than maximum power output. Google "Olympic Weighlifting".

[Scurpione]

this is one hand clean and jerk. not clean and press, he's using his knees too!

[harlowflanker7]

well if you want to get technical its a one arm clean and push press. its not classed as a jerk due to the fact there is no 2nd bend of the knees

[IrishMarc1]

helps you hammer curl dumbbells what a load of crap.

[sum182wrestling]

Am I rght in guessing that if you do this with two dumbbells that you would ue the stabalizer muscles that are normally negected due to barbell workouts?

[lebronjames2323]

when i thrust the weight in the air, sometimes it would hurt my knees when i would crouch to thrust up..have a solution?

[finewine831]

@lebronjames2323

stretch your calves 5 times 2 minutes before you execute the movement.

[gheemunniept2]

what benefits does this exercise translate to? in real life?

[athlete365]

great full-body exercise for people short on workout time.

For real life? No idea. What benefit are most exercises (bench press, bicep curls, hangining leg raises, walking lunges..) to real life?

[gheemunniept2]

bench press - push objects items or people

hanging leg raises- strong core kicks, posture aligment, increased neuromuscular efficiency in walking, wlaking lunges -stronger more effective strides when moving

[athlete365]

great points. so clearly a clean and press with a dumbbell, which is an alternative to the traditional Olympic clean and press, is probably one of the best exercises you can do. You have the squat, you have the clean, the core stability throughout the entire movement, and then the overhead press. It is an all in one exercise that recruits a high number of muscle fibres.

[DogHouseRiley1990]

@athlete365 So I'm taking it this will cut you up as well? (B/c I know to cut up focus more on DB's and form) I don't have access to a free bar right now (just smith machine)

[Darkwarrior702]

@gheemunniept2 Good point

[Matty0850]

@gheemunniept2 Yea, benching is great for improving strength in every other upper body lift (mainly overhead bb press)

[343596]

For example - Deadlifts are important - they give u a healthy back and physice :) ! I don´t think deadlifters get as much backproblems as not trained fatasses ..

[harrvestpeach]

try gymnastics. you honestly use muscles you didnt know you had in your upper back. i love the fuckin sport

[stef8850]

gymnastic rings get you huge. double that with squats and you're going to have a phenominal body

[listenheredc]

@athlete365 Picking heavy things up? moving, carrying, lifting...the question should be, what benefits does this exercise NOT offer?

[bleedthedead]

picking up your neighbors' small annoying dog and throwing back over the fence

[217zenki]

help move heavy objects above your head.

[Matty0850]

@gheemunniept2 It improves power and creates explosiveness which is good for many activities. I prefer using kettlebells instead though. Overtime it helped to improve my baseball swing and increase my vertical.

[fitness11210]

Love it great example!!

[manicbassa]

Could this be done instead of deadlifts?

[kodijoz01]

Depending on what your goal is, I would say do one heavy ass set with low reps for deads then also go heavy on these. If I had to pick only one I would say do deadlifts, because it involves a lot more body. Like I said it depends on how your routine is set up and stuff. If your doing cleans or presses, separately, or a clean and press I would say go with the dumbbell version.

[persistentmemory]

Listen to this guy. Except do cleans BEFORE deadlifts, unless you really want a back injury or something.

[athlete365]

It hits legs, abs, low back, shoulders, triceps.  Great exercise if you are short on time. Try it out for 3-5 reps on each arm. Tell me what you think.

[kodijoz01]

I've been doing these lately in hopes of cleaning and snatching more. It helps a lot. In the past month my clean and jerk has gone up 50lbs. It also helps push press and even benching.