Dumbbell Clean

a.k.a. Dumbbell Power Clean

Differentiation: Mechanics

This variation of a clean is unique. Here is how: you use dumbbells. Using dumbbells forces you to balance individual weight-loads on each side of your body. Maintaining balance engages your core | more than a barbell clean. You use your quadriceps | to press the dumbbells upward at the end of the movement. This movement helps you focus on both quadriceps.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Position two dumbbells on the floor beside and parallel to your feet.

4) Stand with your feet near the dumbbells.

5) Place your feet shoulder-width apart.

6) Bend from your hips until your back and thighs form a 45-degree angle.

7) Hold the dumbbells with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Jump up quickly as you swing the dumbbells upward - with elbows bent

3) ...until the ends of the weights are in front of your shoulders, and close to your body, with your palms facing each other.

4) Bend your knees and squat down...

5) ...while keeping the dumbbells in front of your shoulders.

6) Until you have lowered as far as possible without losing your balance.

7) Then, immediately push your body upward from the squat

8) ...until you are again standing upright.

9) Repeat reps for a full set.

10) This is the ending position.

Proper Form

Pay special attention to following proper form by...

Be sure you have a firm grip on the dumbbells and can hold them in various ways during the movement.

Your hips should be thrust outward before you jump.

Keep your head up and looking straight ahead.

The dumbbells should remain in front of your shoulders throughout the upward movement.

Keep your core tight.

Keep the muscles in your torso contracted throughout the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

You may also add an extra measure of difficulty to this exercise by resting additional weights on your shoulders.

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