Just like the Single Arm Clean, the Single Arm Clean and Press works a huge range of muscles. The addition of the press increases the work through the core, shoulders, triceps and biceps.

To begin the exercise start with your feet in a strong stance as if you were to squat with the dumbbell between your legs. Reach down and grab the dumbbell, bringing it powerfully up to your shoulder. In this process the dumbbell will rotate so that you finish the movement with your palm facing towards your body and your elbow is in next to your chest. You will then press the weight up towards the ceiling, during which your wrist will rotate again so that your palm is facing forwards. You will then go back down through the movement before repeating.

Whilst reaching down to the floor ensure to keep your feet flat on the floor by bending your knees sufficiently to allow this.