Dumbbell Clean
Step by step
How to perform
- Bend your knees and hips to lower your torso, keeping your back straight and your chest up, until the dumbbells are just above knee level.
- Quickly extend your hips and knees and simultaneously pull the dumbbells up to your shoulders, rotating your wrists so that your palms face forward and the dumbbells are resting on the front of your shoulders.
- Lower the dumbbells back down to your sides in a controlled motion, returning to the starting position.
- Repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Dumbbell Clean is a full-body exercise that enhances strength, power, and coordination, primarily targeting the shoulders, back, and lower body. It's suitable for individuals at intermediate or advanced fitness levels who are interested in weightlifting, functional training, or athletic performance. Incorporating this exercise into a routine can improve explosive power, muscular endurance, and overall body conditioning, making it a desirable choice for those aiming for a well-rounded fitness regimen.
Coaching cues
Form tips
It's important to select a weight that you can handle comfortably. Too heavy, and you risk injury; too light, and you won't get the full benefit of the exercise. Start with a lighter weight to practice your form, then gradually increase as you become more comfortable with the movement.
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