How to Do the Perfect Dumbbell Clean and Press (Complete Guide)
Build explosive power and full-body strength with the Dumbbell Clean and Press, a dynamic movement that targets the upper body, core, and legs, perfect for functional fitness.
Perfect Dumbbell Clean and Press Technique
The Dumbbell Clean and Press is a multi-phase movement that develops strength, coordination, and endurance. Proper technique ensures maximum benefit while minimizing injury risk. ChAIron�s AI coaching can help refine your form and movement efficiency for better results.
Step-by-Step Form Guide
1.Setup Position: Start with dumbbells on the ground in front of your feet. Stand with feet shoulder-width apart, hips back, chest up, and grip the dumbbells with both hands.
2.Clean: Explosively pull the dumbbells up to your shoulders by extending your hips and knees. Rotate your wrists to catch the dumbbells at shoulder height.
3.Press: Drive through the legs and press the dumbbells overhead until your arms are fully extended.
4.Lower Dumbbells: Slowly lower the dumbbells back to your shoulders and then to the ground, maintaining control throughout the movement.
5.Breathing: Inhale as you lower the dumbbells, exhale while pressing overhead.
Common Mistakes to Avoid
1.Jerking the dumbbells off the ground, using too much arm strength.
2.Not fully extending at the top of the press.
3.Allowing the lower back to round during the clean phase.
4.Using too much momentum and not engaging the legs.
5.Inconsistent breathing throughout the movement
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Optimal hip extension and explosive movement
2.Wrist rotation and shoulder alignment
3.Core stability and lower body power during the press
4.Breath control and rhythm for better endurance
5.Injury prevention by ensuring proper spinal alignment and load management
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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