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Dumbbell Power Clean

Learn how to properly perform the Dumbbell Power Clean with this complete demonstration video.

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What is the Dumbbell Power Clean?

The Dumbbell Power Clean is an explosive exercise that engages the entire body, especially the upper body and legs. It's ideal for developing power and enhancing coordination. Suitable for intermediate and advanced athletes looking to intensify their workout sessions.

How to properly perform the Dumbbell Power Clean

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Bend your knees and hinge at the hips to lower the dumbbells to the floor, keeping your back straight.
  3. Explosively extend your hips and knees, pulling the dumbbells up towards your shoulders.
  4. As the dumbbells reach shoulder level, rotate your elbows under the dumbbells and catch them at shoulder height with your palms facing upwards.
  5. Stand up straight, fully extending your hips and knees, and bring the dumbbells to a resting position on your shoulders.
  6. Lower the dumbbells back down to the starting position by reversing the movement.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Mechanics type
  • Other / Not applicable
Required equipment
Discipline
  • Weightlifting
  • CrossFit
Primary muscle
  • Full body

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Complementary exercises

Other exercises for Full body:

Barbell Overhead squatsHumble Warrior PoseOne-Arm Medicine Ball Slam

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