Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
HAMSTRINGS
Dumbbell Clean
A dumbbell version of the clean that trains explosive, full-body power. Swapping the bar for dumbbells lets you go lighter while learning the pattern, and the separate weights help advanced lifters build stability and iron out side-to-side imbalances.
How to do it
- 1
Stand with feet shoulder-width, toes slightly out, and a dumbbell just outside each foot.
- 2
Hinge at the hips and bend your knees to grip the dumbbells with palms facing in.
- 3
Keep your spine rigid and press through your heels to pull the dumbbells up your body.
- 4
As they pass mid-thigh, snap your hips, knees, and ankles open to drive them to shoulder height.
- 5
Rotate your elbows under to catch the dumbbells on your shoulders while dropping into a half squat.
- 6
Stand tall, then lower the dumbbells back to the floor, using leg and hip drive rather than just your arms.
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