@madscientistofmuscle: Swinging Dumbbell Hang Clean and Press...this is a nice variation of the clean and press that I find very effective, especially when I don't want to get a bench fully set up for regular dumbbell shoulder press. While it's not a true hang clean and press because the dumbbells are moving in an arc (more akin to a swing/power hammer curl rather than an actual clean, which is more vertical), I find it gives you a lot of the benefits without the same learning curve. This not only hits the shoulders nicely, the swinging part also brings in the upper traps and some biceps and brachialis (not as the target, of course, but it's definitely not an isolation exercise for the shoulders). Using power and momentum like this under specific circumstances can really hit your muscles in a unique way, especially if you're used to very controlled or isolated movements. The goal for the first part of the movement is to get the weight to the shoulders with a quick swing up (might require practice with lighter weights first to get the application of power right). This is primarily driven via powerful hip extension, like you would do for a kettlebell swing. From there, press the dumbbells up to the top. As you press them overhead, your elbows should move backwards so at the top, they're in line with your head. On the way down, lower under control and bring the elbows forward. I find this helps to control the movement. Then let them swing back down. For reference, I'm using a pair of 50 lb dumbbells here. --- Want to build up your shoulders fast? Do THIS program for 3 weeks... Link in bio #shoulderpress #overheadpress #cleanandpress #hangcleanandpress #nicknilsson

Nick Nilsson

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Tuesday 16 June 2026 21:08:26 GMT