Dumbbell Clean

Dumbbell Clean Instructions

• Feet positioned at shoulder-width.
• Knees are slightly bent with toes pointed straight ahead.
• The core is braced and engaged, glutes are activated.
• Chest is up with your shoulders back.
• You have a neutral spine.
• Eyes are looking straight ahead with a neutral neck.
• Hold a DB in each hand, with a neutral hand position, at your sides.
• Brace your core and subtly hinge at the hips lowering the DB's down your quads. 
• Once the DB's reach mid thigh, explode up by extending your ankles, knees, and hips while shrugging your shoulders to elevate the weight. 
• This is an athletic, rhythmic movement.
• Your arms are passive. You are not pulling with your arms to bring the weight up.
• The triple extension of the ankles, knees, and hips raises the DB's vertically. 
• Once the DB's reach shoulder height, "drop" underneath and catch the weight by bring your elbows up and through.
• After catching the weight, stand up. 

*Tips*

• Always keep the weight as close to your body as possible. 
• Keeping your core braced does not mean arching your back severely. To fully understand tightening your mid-section, click here. 
• This exercise can be performed with a kettlebell. 
• You want to perform this exercise fast with lighter weights, don't always be quick to grab the heaviest DB's you can.