Dumbbell Half-Kneeling Single-Arm Clean Press
From half-kneeling, one dumbbell is pulled from beside the knee to the shoulder with a snap of the hips, then pressed overhead.
How to do it
Setup
Half-kneeling, the working arm on the side of the down knee, torso hinged forward, the bell hanging by the knee.
Steps
- Snap the torso upright and pull the bell close to the body up to the shoulder.
- Press it overhead to lockout, ribs down.
- Lower to the shoulder, then hinge to return the bell beside the knee.
Common mistakes
Curling the bell to the shoulder: the torso snap lifts it; the arm only guides. Leaning away from the bell in the press: squeeze the glute of the down leg and stay tall. Rounding the back to reach the floor: hinge from the hips with a flat back.
Breathing
Exhale on the clean, inhale, exhale again on the press.
