Dumbbell Clean and Press

Start: Grab a pair of dumbbells and let them hang at arm's length, your palms facing each other. Keeping your lower back naturally arched, bend your hips and knees so that dumbbells hang at knee level.

Movement: In one movement, explosively pull the dumbbells upward by thrusting your hips forward, raising your upper arms, and bending your elbows, catch the dumbbells at shoulder height. Now sand tall, and press the weights overhead. Return to the starting position and repeat.

From the MH Experts: Make sure to use a manageable weight, 35 to 50 pound dumbbells is about right for most guys.