Dumbbell Power Clean

Starting Position

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.

Proper Form

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.

Breathing Technique

1. Exhale during the upward movement.

2. Inhale as you lower the dumbbells back to the starting position.