Dumbbell Complex Push Up Row Clean And Press

Coaching cues

• Place two dumbbells on the floor shoulder-width apart and grip the handles in a high plank; feet hip–shoulder width, core braced, wrists neutral.
• Lower into a controlled push-up, keeping a straight line from head to heels.
• Shift weight slightly and row the right dumbbell toward your ribs without rotating the torso; return it to the floor and repeat with the left.
• Jump or step your feet to the outside of the dumbbells, keeping your back flat and hips down.
• Drive through the legs and hips to clean the dumbbells to the shoulders, catching with elbows forward in a partial squat.
• Stand tall and press the dumbbells overhead until arms are fully extended and ribs stay down.
• Lower the dumbbells back to the shoulders, then hinge to place them on the floor with a neutral spine.
• Kick or step your feet back to the plank position and repeat for the next rep.