How to do dumbbell clean

Coach's Tips

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Start Position

1. Begin by standing with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand.

2. Maintain a slight bend in your knees and ensure your back is straight.

3. Curl your arms, bringing the dumbbells toward your chest, with palms facing each other. Keep your elbows tucked at your sides.

Proper Form

1. Lower into a squat while keeping your back straight and chest lifted.

2. As you squat, drive forcefully through your heels, using momentum to assist in bringing the dumbbells up to your shoulders.

3. Keep your arms close to your body while pulling the dumbbells upward.

4. Once the dumbbells reach shoulder level, rotate your forearms so palms face outward.

5. Stand upright and press the dumbbells overhead.

6. Return the dumbbells to your chest and repeat the sequence.

Breathing Technique

1. Breathe in as you lower into the squat and drive through your heels.

2. Breathe out as you extend the dumbbells overhead.

Precautions

1. Maintain a straight back and lifted chest throughout the exercise.

2. Keep control over the dumbbells, avoiding any swinging or jerking motions.

3. Do not arch your back or round your shoulders when pressing the dumbbells upward.