Single Arm Clean & Press (KB or DB)

Standing tall with feet slightly wider than hip width apart. Hinge at the hips and soften your knees and allow your torso to lean forwards whilst maintaining a straight back. Hold the DB or KB in your right hand with the weight resting on the ground; hold the weight in a pronated (overhand) grip. Drive your hips forwards and straighten the legs as your lift the weight off the floor.  Simultaneously perform an upright row allowing you elbow to travel up and out. Catch the weight by cradling the weight with your elbow tucked in tight. This is the ‘rack’ position. Using your legs to assist in an overhead press, ensuring you fully extend your right elbow at the top of the movement. Return the weight to the rack position then to the ground with control. Perform the remaining reps on the right before completing 10 reps on the left.