Dumbbell Clean

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Coach's Tips


How to Dumbbell Clean

Starting Position

1. Stand with your feet slightly wider than shoulder-width apart and hold a dumbbell in each hand.

2. Keep your knees slightly bent and your back straight.

3. Bend your arms and bring the dumbbells to your chest, with your palms facing each other. Make sure your elbows are tucked into your sides.

Proper Form

1. Squat down, keeping your back straight and chest up.

2. As you squat, explosively drive through your heels and use the momentum to help you pull the dumbbells up to your shoulders.

3. Keep your arms close to your body as you pull the dumbbells up.

4. As the dumbbells reach your shoulders, rotate your forearms so that your palms are facing away from you.

5. Stand up and press the dumbbells up above your head.

6. Lower the dumbbells back to your chest and repeat the movement.

Breathing Technique

1. Inhale as you squat down and explosively drive through your heels.

2. Exhale as you press the dumbbells up above your head.


1. Make sure you keep your back straight and chest up throughout the movement.

2. Make sure you keep the weight of the dumbbells under control, and don't let them swing or jerk as you lift them.

3. Don't arch your back or round your shoulders as you press the dumbbells up.

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