Dumbbell Clean

How to perform

Step by step instructions for performing the dumbbell clean:

1. Start with a pair of dumbbells on the floor in front of you, feet hip-width apart and toes pointing forward.

2. Squat down to grab the dumbbells, keeping your back straight and chest up.

3. Engage your core and drive through your heels to stand up, bringing the dumbbells to your shoulders in one fluid motion.

4. As you bring the dumbbells up, rotate your elbows around and under the dumbbells so that they are in the front rack position at shoulder height.

5. Once the dumbbells are at shoulder height, quickly drop into a partial squat and then explode upwards, driving the dumbbells overhead.

6. Lock out your elbows and shoulders at the top of the movement, then slowly lower the dumbbells back to the starting position.

7. Repeat for the desired number of repetitions.

Tips for performing the dumbbell clean:
- Start with a light weight and focus on mastering the form before progressing to heavier weights.
- Keep your core tight throughout the movement to protect your lower back.
- Use your legs to generate power and momentum to drive the dumbbells up.
- Practice proper breathing technique, exhaling as you lift the dumbbells and inhaling as you lower them.

Overall, the dumbbell clean is a challenging exercise that can help improve strength, power, and athletic performance. It is important to perform the exercise with proper form to avoid injury and maximize results.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.