Dumbbell Power Clean
Description
This exercise involves lifting a dumbbell from the ground to shoulder height in one fluid motion, using a combination of leg and arm power. It is a full-body exercise that targets the legs, back, shoulders, and arms.
Muscle Group
Equipment Required
Dumbbell Power Clean Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees and hinge forward at the hips, keeping your back straight and your core engaged.
- As you stand up, pull the dumbbells up towards your shoulders, keeping them close to your body.
- As the dumbbells reach your shoulders, rotate your wrists so that your palms face forward.
- Lower the dumbbells back down to the starting position, keeping your back straight and your core engaged.
- Repeat for the desired number of reps.
Dumbbell Power Clean Form & Visual
Dumbbell Power Clean Benefits
- Increases power and explosiveness in the upper body and lower body
- Improves coordination and balance
- Targets multiple muscle groups including the shoulders, back, legs, and core
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment and space
Dumbbell Power Clean Muscles Worked
- Trapezius
- Rhomboids
- Deltoids
- Biceps
- Forearms
- Glutes
- Hamstrings
- Quadriceps
- Calves
Dumbbell Power Clean Variations & Alternatives
- Dumbbell Hang Power Clean
- Dumbbell Clean and Jerk
- Dumbbell Snatch
- Dumbbell Hang Snatch
- Dumbbell Hang Clean
