Dumbbell Clean
The dumbbell clean is a full-body exercise that combines elements of strength and power training, aimed at working various muscle groups.
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Lower your body into a squat position, keeping your back straight and chest up.
- Drive through your heels to stand up explosively while pulling the dumbbells up towards your shoulders.
- Catch the dumbbells at shoulder height with a slight bend in your knees.
- Lower the dumbbells back to the starting position and repeat.
Common Mistakes to Avoid
- Rounding the back during the lift.
- Using the arms instead of the legs for the initial pull.
- Not catching the dumbbells at shoulder height.
- Letting the knees cave inward during the lift.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | compound |
| Equipment | dumbbell |
| Muscle | shoulders |