The Dumbbell Half Kneeling Single Arm Clean Press targets your shoulders, core, and legs while improving stability and strength.
- Start in a half kneeling position with one knee on the ground and the opposite foot flat on the floor.
- Hold a dumbbell in the hand opposite to the knee on the ground.
- Clean the dumbbell to shoulder height by driving through your front foot and pulling the dumbbell up.
- Press the dumbbell overhead while maintaining a stable core and upright posture.
- Lower the dumbbell back to the starting position and repeat.
How to perform the Dumbbell Half Kneeling Single Arm Clean Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Half Kneeling Single Arm Clean Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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