Dumbbell Clean

Instructions

1. 1

   Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.

2. 2

   Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.

3. 3

   Explosively extend your hips and knees, driving through your heels to jump off the ground.

4. 4

   As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.

5. 5

   Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.

6. 6

   Lower the dumbbells back down to the starting position by reversing the movement.

7. 7

   Repeat for the desired number of repetitions.

Muscles