CLEANING UP

BUILDING BLOCKS

The clean and press is a move with so much pedigree, it’s almost mythical. But you can break the movement down with these progressive steps

01 SINGLE ARM DUMBBELL CLEAN

Hinge down with soft knees and grab a moderate dumbbell. With a tight core, explosively stand upwards, using the momentum from your hips to drive the bell up. Bend at the elbow, keeping the weight close before pulling it on to your shoulder. Lower and repeat for 6 reps on each side. 04A

02 DOUBLE DUMBBELL PUSH PRESS

Clean the dumbbells on to your shoulders and place your feet shoulder-width apart. Bend at the knees, then stand back upright and drive the dumbbells upwards. Let your shoulders lock them out over your head. Lower and repeat for 5-8 reps.

03 DOUBLE DUMBBELL CLEAN

Hinge down with soft knees and grab some moderate dumbbells from the floor. With a tight core, stand up, using the momentum to pull both bells up. Bend at the elbows and do one final pull to get both weights on to your shoulders. Lower and repeat for 8-10 reps.