Dumbbell Clean


Utility: Power
Mechanics: Compound
Force: Pull



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 dumbbells, 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.

Force (Articulation)



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