Dumbbell Clean
Primary Equipment
Dumbbells
Dumbbells
Instructions
- Stand with feet shoulder-width apart, dumbbells on the floor in front.
- Hinge at hips and bend knees to grasp dumbbells with an overhand grip.
- Explosively extend hips and knees, shrugging shoulders to pull dumbbells up.
- Catch the dumbbells at shoulder height, rotating wrists and keeping elbows under.
- Stand tall, then lower the dumbbells with control to the starting position.
Tips
- Maintain a straight back throughout the movement.
- Use leg and hip drive to initiate the pull, not just your arms.
- Control the descent to protect your joints.
- Keep the dumbbells close to your body during the pull.
Target Muscle
Primary
