Dumbbell Squat Clean

How to perform it

Step-by-step instructions

1. 01Set the dumbbells near the floor, hinge and bend your knees to grip them, and brace your spine before lifting.
2. 02Push through the floor and extend the hips and knees powerfully while keeping the dumbbells close to your body.
3. 03Pull yourself under the weights, rotate them into the shoulder rack, and descend immediately into a front squat.
4. 04Receive the dumbbells at the programmed squat depth with stable feet, lifted elbows, and knees tracking with the toes.
5. 05Stand fully from the squat, then lower the dumbbells safely and reset before the next repetition.