Dumbbell power clean

Proper Position

• Place two dumbbells on the ground next to each foot, with your feet hip-width apart and toes slightly pointed outward.
• Bend your knees and hips to lower yourself and grab the dumbbells with a neutral grip (palms facing each other).
• Keep your back straight, chest lifted, and core engaged to stabilize your torso.

Movement

1. Pull Phase:

   • Push through your legs to lift the dumbbells off the ground, keeping your arms straight and pulling the dumbbells close to your body.
   • Focus on engaging your legs and hips to generate power.

2. Transition:

   • When the dumbbells reach hip level, perform an explosive extension of your hips, knees, and ankles (triple extension).
   • Pull the dumbbells upward with an explosive motion, keeping your elbows above your wrists.

3. Catch Phase:

   • At the top of the movement, quickly rotate your wrists to bring the dumbbells to shoulder height, palms facing upward.
   • Slightly bend your knees to absorb the impact and stabilize yourself.

4. Return:

   • Lower the dumbbells in a controlled manner back to the starting position.
   • Repeat for the desired number of repetitions.

Breathing

• Inhale before lifting the dumbbells.
• Exhale during the explosive phase.

Tips

• Keep your back straight throughout the movement to avoid injuries.
• Focus on proper technique before increasing the weight of the dumbbells.
• Perform the movement smoothly and explosively, avoiding jerky motions.
• If you’re a beginner, start with light weights to master the technique.