dumbbell clean
dumbbell clean is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Step 2
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
Step 3
Explosively extend your hips and knees, driving through your heels to jump off the ground.
Step 4
As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
Step 5
Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
Step 6
Lower the dumbbells back down to the starting position by reversing the movement.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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