Dumbbell Clean
Intermediate
Explosive dumbbell movement from the ground or hang position to the front rack on the shoulders.
Muscle Groups
glutesquadricepsbicepscorehamstringsshoulders
Equipment
dumbbells
Coaching Cues
- 1Pull with your hips, not your arms
- 2Receive the dumbbells on your shoulders with elbows up
- 3Stand tall to complete the rep
Standards
- 1Dumbbell starts at the ground or hang and finishes in the front rack
- 2Full hip and knee extension at the top
- 3Elbows in front of the dumbbells in the catch position
Scaling Options
- •Lighter dumbbells
- •Dumbbell hang clean