Adiletix - Dumbbell Power Clean - Step-by-Step Guide
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Dumbbell Power Clean
1 - Stand with your feet about hip- to shoulder-width apart, holding a dumbbell in each hand at your sides or just in front of your thighs with palms facing inward.
2 - Brace your core, keep your chest up, and hinge at the hips while bending your knees slightly so the dumbbells lower toward mid-thigh or just above the knees.
3 - Drive forcefully through your feet, extending your hips, knees, and ankles as you pull the dumbbells upward close to your body.
4 - As the dumbbells rise, shrug your shoulders and quickly pull yourself under them by slightly bending your knees.
5 - Rotate your elbows forward and catch the dumbbells at shoulder height in the front-rack position, keeping your torso upright and core tight.
6 - Stand fully tall to complete the rep, then lower the dumbbells back to the starting position under control.
7 - Repeat for the desired number of repetitions, maintaining an explosive hip drive and controlled catch each rep.
