Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Kettlebell
DB Clean & Press — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The DB clean and press combines a dumbbell power clean with an overhead press in a single compound movement. Two dumbbells are pulled from the floor to the shoulders, then pressed overhead to lockout. It develops posterior chain strength (clean) and pressing capacity (overhead) with only a pair of dumbbells — making it ideal for home gym and travel workouts. Unlike a thruster, the press component is a strict shoulder press, making this more strength-focused than power-cycling.
Quick answer
DB Clean & Press is best used when the workout goal matches its main demand: kettlebell capacity, clean mechanics, and scalable intensity.
Muscles Worked
Full bodyPosterior chainDeltoidsQuadricepsCore
Equipment
Dumbbells
Best For, Avoid If, and Scaling
| Best for | Kettlebell WODs, skill practice, and athletes who can keep db clean & press mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Lighter dumbbells, or DB hang clean + press (no pull from floor). |
How to Do the DB Clean & Press
1
Start with dumbbells on the floor, feet hip-width apart.
2
Hinge at the hips, grip both dumbbells, and pull explosively by driving hips forward.
3
Shrug and pull elbows high as the dumbbells rise.
4
Receive the dumbbells at shoulder height in the front rack (elbows up).
5
From the rack, press both dumbbells overhead to full lockout — strict shoulder press.
6
Lower with control back to rack, then to the floor for the next rep.
Common Mistakes
✕
Not receiving in a proper rack — dumbbells should rest on the shoulders, elbows high.
✕
Pressing with a forward lean (turning strict press into push press) — maintain a vertical torso.
✕
Dropping the dumbbells by swinging rather than lowering with control.
Coaching Tips
✓
Separate the clean and the press into two distinct phases when learning.
✓
A full catch brings elbows under the dumbbells; low elbows require far more arm strength to hold position.
✓
For conditioning WODs, add a slight knee dip to turn the press into a push press and increase cycling speed.
Scaling Options
Easier / Beginner
Lighter dumbbells, or DB hang clean + press (no pull from floor).
Harder / Advanced
Heavier dumbbells, barbell clean and press, or barbell clean and jerk.
Related WODs
Use DB Clean & Press in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
Is the DB clean and press the same as a thruster?
No. A DB thruster flows from a front squat into a push press using continuous leg drive. A DB clean and press begins with a clean from the floor, then a strict overhead press. They share the front rack position but are distinct movements with different emphases.
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