Dumbbell Clean

Starting Position

1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.

2. Stand with the dumbbells in front of your thighs.

3. Slightly bend your knees and keep your back straight.

4. Keep your gaze facing forward.

Proper Form

1. Quickly straighten your knees and hips while lifting the dumbbells to shoulder height.

2. At the same time, shrug your shoulders and pull the dumbbells up to chest height.

3. Quickly rotate your elbows downward while receiving the dumbbells at shoulder height.

4. Slightly bend your knees to take a stable position.

5. Return to the starting position and repeat the movement.

Breathing Technique

Exhale when lifting the dumbbell and inhale when returning to the starting position.