Dumbbell Clean

How to do it

1. 01Begin standing with a dumbbell in each hand with your feet shoulder width apart.
2. 02Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
3. 03To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
4. 04After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
5. 05Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.