- Squat down with dumbbells near sides of ankles, palms facing
together. Position shoulders over dumbbells with back arched
tightly. Arms are straight with elbows pointed outward.
- Pull dumbbells up off floor by extending hips and knees.
As dumbbells reach knees vigorously, raise shoulders while keeping
dumbbells close to thighs. Jump upward extending body. Shrug
shoulders and pull dumbbells upward with arms, allowing elbows
to bend out to sides, keeping dumbbells close to body. Aggressively
pull body under dumbbell, rotating elbows around dumbbells. Catch
dumbbells on shoulders while moving into squat position. Hitting
bottom of squat, stand up immediately.
- Lower dumbbells to mid-thigh position. With chest high and
taut lower back, squat down into original position until dumbbells
make contact with floor. Repeat.
- Do not jerk weight from floor; arise steadily then accelerate.
In clean, dumbbells are lifted from floor to shoulders. The lift
is complete when feet are in line and dumbbells are under control.
Also Barbell Clean.
- Scapula & Clavicle