Clean (Dumbbell)

An explosive full-body compound exercise where you pull dumbbells from the floor to shoulder height in one fluid motion, developing power and strength.

Instructions

1. Begin standing with a dumbbell in each hand with your feet shoulder-width apart, dumbbells on the floor.
2. Lower your hips and bend your knees, positioning your shoulders over the dumbbells with a neutral spine.
3. Drive through your heels and explosively extend your hips, knees, and ankles to pull the dumbbells upward.
4. Keep the dumbbells close to your body as they rise; accelerate them powerfully off the ground.
5. As the dumbbells pass knee level, transition into a quarter squat, pulling your elbows underneath the dumbbells.
6. Catch the dumbbells on your shoulders at the end of the pull, rising to a standing position.
7. Lower the dumbbells back to the floor with control and repeat.

Tips

• This is a complex movement; focus on powerful hip extension to drive the weights upward
• Keep your chest upright and core braced throughout the movement
• The catch position should have your dumbbells resting on your shoulders with elbows high
• Start with lighter weights to practice the timing and coordination of the movement
• This exercise demands full-body coordination and explosive power
• Train this movement earlier in your workout when you are fresh
• Proper footwork (position and setup) is critical for success with this lift