Dumbbell Squat Clean Thruster

How to perform it

Step-by-step instructions

1. 01Lift the dumbbells from the floor with a squat clean and receive them securely at the shoulders in a full front squat.
2. 02Stabilize the bottom position with your chest lifted, feet planted, and knees aligned with the toes.
3. 03Drive powerfully out of the squat and transfer the leg momentum directly into an overhead press without pausing.
4. 04Finish standing tall with both elbows locked, shoulders active, and ribs controlled beneath the dumbbells.
5. 05Lower the weights to the shoulders and then to the floor or hang position safely before repeating.