Dumbbell Power Clean-
1. Stand with feet hip-width apart and a dumbbell in each hand. 2. Position the dumbbells just outside of the shoulders, with the palms facing each other. 3. Hinge at the hips and bend the knees, bringing the torso forward, maintaining a straight back and a slight bend in the knees.
1. Explosively extend the hips, knees, and ankles while simultaneously shrugging the shoulders. 2. Allow the momentum to bring the dumbbells up to chest height. 3. Catch the dumbbells in the racked position with the elbows tucked in and the palms facing the body. 4. Lower the dumbbells back to the starting position in a slow and controlled manner.
1. Exhale during the upward movement. 2. Inhale as you lower the dumbbells back to the starting position.
1. Keep your back straight and core engaged throughout the exercise. 2. Do not jerk the weights up, use only the power of your hips to generate the movement. 3. Make sure the dumbbells are securely held in the hands during the entire movement.