Dumbbell Power Clean
Co-Founder & Trainer
Dumbbell Power Clean is a compound exercise that targets multiple muscle groups, including the legs, hips, back, and shoulders. Here's a description of how to perform Dumbbell Power Clean:
- Starting position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your thighs. Maintain a slight bend in your knees and keep your back straight.
- Initiate the movement: Begin the exercise by quickly extending your hips and knees while simultaneously shrugging your shoulders. This explosive movement generates upward momentum for the dumbbells.
- Catch position: As the dumbbells rise, swiftly pull yourself under the weights by dropping into a partial squat position. Simultaneously, rotate your elbows forward and out to the sides, bringing the dumbbells to shoulder height. Catch the dumbbells with your palms facing upward and your elbows pointing forward.
- Stand up and reset: From the squat position, drive through your heels, extend your hips and knees, and stand up straight. Keep your core engaged throughout the movement.
- Lower the dumbbells: Lower the dumbbells back to the starting position by reversing the movement. Lower them under control, allowing them to descend along the same path they traveled during the upward phase.
- Repeat the exercise for the desired number of repetitions, maintaining proper form and control.
Important tips and considerations:
- Start with lighter dumbbells to master the technique before progressing to heavier weights.
- Focus on explosiveness and power during the upward phase of the movement.
- Keep your back straight and core engaged throughout the exercise to maintain proper posture and stability.
- Control the descent of the dumbbells to prevent any sudden or jerky movements.
- Breathe naturally throughout the exercise, exhaling as you extend your hips and knees and inhaling as you lower the dumbbells.
- If you're new to this exercise, it's recommended to work with a qualified fitness professional to ensure proper technique and safety.
