How To Do Dumbbell Cleans

Dumbbell Cleans are an Olympic weightlifting exercise that builds full body strength and power

How To Do Dumbbell Cleans
1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing your body.
2. Engage your core muscles and maintain a straight back with your chest up.
3. Lower into a partial squat position by bending your knees slightly and hinging at your hips, keeping the dumbbells close to the floor.
4. Explosively drive through your heels and extend your hips and knees to generate upward momentum.
5. As you rise, simultaneously pull the dumbbells upwards using the momentum from your lower body, keeping them close to your body.
6. As the dumbbells reach hip level, quickly transition your hands underneath them, rotating your wrists so that your palms face upwards.
7. Continue pulling the dumbbells upwards until your arms are fully extended and the dumbbells are at shoulder height.
8. Ensure that your elbows are bent and pointing forward, and the dumbbells are in the racked position at your shoulders.
9. Stand up fully, pressing through your heels, while keeping the dumbbells in the racked position.
10. To lower the dumbbells, reverse the movement by descending into a squat, allowing the dumbbells to return to the starting position at your sides with control.
11. Repeat the movement for the desired number of repetitions, maintaining proper form throughout the exercise.