Dumbbell Clean

A powerful full-body movement where you lift the dumbbells from the floor to your shoulders in one fluid motion.

Instructions:

• Stand with feet shoulder-width apart, dumbbells on the floor in front of you.

• Bend at hips and knees to grab the dumbbells with a neutral grip.

• Explosively extend hips and knees, pulling the dumbbells upward close to your body.

• Rotate wrists and catch the dumbbells at shoulder height in a slight squat.

• Stand tall to complete the rep, then lower under control.

Common mistakes:

• Rounding the back during the pull

• Using arms instead of hips for power

• Not fully extending hips before catching

• Catching with elbows down instead of high