Single Arm Clean and Press with One Bumper Plate
Explosive full body power movement
ShouldersAdvancedPowerClean And Press
At a glance
| Muscles worked | Primary: Shoulders, traps, and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Power · Clean And Press |
| Sets & reps | 3 sets × 8-10 each arm |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hold plate in one hand
- Step 2: Clean plate to shoulder
- Step 3: Press overhead
- Step 4: Lower with control
- Step 5: Switch arms
Equipment
- Bumper plate optional
Coaching tips
Benefits
Explosive full body power movement
Common mistakes
Rounding lower back
Make it harder
Faster clean phase
Make it easier
Single arm shoulder press
Breathing
Exhale pressing
Build a workout with this exercise
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.