DB Clean & Press Technique EMOM
db clean & press technique
Every 2:00 x 6 sets
3 DB Clean & Press reps at 60-70%
Reset before every repetition
Stop if speed or position changes
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
The DB clean and press combines a dumbbell power clean with an overhead press in a single compound movement. Practise DB Clean & Press while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
Watch DB Clean & Press Technique
Press play to watch the movement here without leaving the guide.
Movement Demo - Dumbbell Hang Power Clean And Press (Push Press/Push Jerk)
Rogue Fitness · reviewed 2026-08-06
Muscles Worked
Full bodyPosterior chainDeltoidsQuadricepsCore
Equipment
Dumbbells
Best For, Avoid If, and Scaling
| Best for | Developing coordinated DB Clean & Press power through full body and posterior chain and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale DB Clean & Press if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: not receiving in a proper rack — dumbbells should rest on the shoulders, elbows high. |
| 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.
Training Examples
Train DB Clean & Press with a Clear Purpose
Create a similar workout
DB Clean & Press Power Pairing
db clean & press power workout
5 rounds for quality
4 crisp DB Clean & Press reps
6 controlled DB Hang Clean reps
Rest enough to preserve speed
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.
Build It Into a Workout
Generate a WOD with DB Clean & Press
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Useful next steps
Related Exercises
Ready to put the DB Clean & Press to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.