Dumbbell Clean
An exercise for the Upper Legs - correct movement demonstrated with detailed steps.
● Step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and knees, driving through your heels to jump off the ground.
- As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- Lower the dumbbells back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
● Muscles worked
Glutes (primary)HamstringsQuadricepsCalves
