The Dumbbell Clean is yet another excellent total-body exercise. If you’ve never done the exercise, start with a lower weight and master the form before moving to a proper training weight.
Online Personal Training Video: Dumbbell Clean
How To Do It
1. Stand with dumbbells at your sides, palms facing inward and arms straight.
2. Quickly DIP your knees and hips until dumbbells are just above knees.
3. Without hesitating, JUMP upward, extending your body.
4. Simultaneously SHRUG your shoulders and pull dumbbells upward with arms.
4. Keep dumbbells close to your body.
5. Aggressively DROP/PULL your body under dumbbells.
6. CATCH dumbbells on shoulders while moving into squat position.
7. Stand up immediately.
8. Lower dumbbells down to starting position. Repeat.
Online Personal Trainer Tip
1. Keep your arms straight as long as possible. Don’t bend them until after your feet have left the ground. A wise man once said, “When your arms bend, the power ends.” Keeping your arms straight as long as possible enables maximum transfer of your leg power.
2. Keep your lower back neutral and straight up and down the entire exercise. DO NOT bend forward. Bending forward diminishes power and puts your lower back at risk.
3. Keep your eyes forward.
4. Keep your abdominals tight.
5. The more you squat during the “catch” phase of the exercise, the more you’ll work your lower body.
