Dumbbell Clean

How to perform it

Step-by-step instructions

1. 01Stand over a dumbbell positioned between your feet or just outside one foot and grip it with a neutral wrist.
2. 02Hinge at your hips, brace your trunk, and drive through your legs to accelerate the dumbbell upward.
3. 03Keep the dumbbell close as you guide your elbow around and under the rising weight.
4. 04Receive it softly at the shoulder in a stable rack with knees slightly bent and wrist stacked.
5. 05Stand fully, then lower the dumbbell to the hang or floor under control before repeating or changing arms.