How to do dumbbell power clean

Coach's Tips

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Start Position

1. Stand with your feet aligned with your hips, holding a dumbbell in each hand.

2. Position the dumbbells slightly outside your shoulders, ensuring your palms face each other.

3. Bend at your hips and knees, leaning your torso forward while keeping your back straight and knees slightly bent.

Proper Form

1. Powerfully extend your hips, knees, and ankles while simultaneously shrugging your shoulders.

2. Let the momentum lift the dumbbells to chest level.

3. Secure the dumbbells in the racked position, keeping your elbows in and palms facing your body.

4. Gradually lower the dumbbells back to the starting point in a controlled way.

Breathing Technique

1. Exhale as you lift the dumbbells upward.

2. Inhale when you return the dumbbells to the initial position.

Precautions

1. Maintain a straight back and engaged core during the exercise.

2. Avoid jerking the weights upwards; rely solely on your hip power for the movement.

3. Ensure a firm grip on the dumbbells throughout the entire exercise.