Uploaded June 2026 | Updated September 2026, 2 weeks ago
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).
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fitstep.com/goto/mass/youtube.htm
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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.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
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).
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
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.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
