Online Fitness Trainer, Exercise Programs & Workout Routines

Dumbbell Clean and Press

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Deltoids, Quadriceps, Spinal Erectors
Start: Grab a pair of dumbbells and let them hang at arm's length, your palms facing each other. Keeping your lower back naturally arched, bend your hips and knees so that dumbbells hang at knee level.

Movement: In one movement, explosively pull the dumbbells upward by thrusting your hips forward, raising your upper arms, and bending your elbows, catch the dumbbells at shoulder height. Now sand tall, and press the weights overhead. Return to the starting position and repeat.

From the MH Experts: Make sure to use a manageable weight, 35 to 50 pound dumbbells is about right for most guys.

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