Dumbbell Clean and Press

Full Body Tier A for Full Body Dumbbell Compound Dynamic

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4sets

6-8reps

90srest

~8.6kcal/min

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Fast, explosive drive from the legs and hips through to the arms.

Key cue (the coach says it during the set)“Drive with the hips, move fast, catch softly.”

Tempo · Explosive up, controlled down

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backThe back doing the work. Keep a flat back, use the hips, and lower the load until the technique is crisp.
Feel it in WristsWrists hurting on the catch. Loosen the grip at the catch and work on wrist mobility.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.