DB Clean & Press — CrossFit Technique Guide
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.
Muscles Worked
Equipment
How to Do the DB Clean & Press
Start with dumbbells on the floor, feet hip-width apart.
Hinge at the hips, grip both dumbbells, and pull explosively by driving hips forward.
Shrug and pull elbows high as the dumbbells rise.
Receive the dumbbells at shoulder height in the front rack (elbows up).
From the rack, press both dumbbells overhead to full lockout — strict shoulder press.
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.
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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