Dumbbell Clean

Set-up

• Stand with a dumbbell in each hand at your sides.
• Hinge with a flat back until the dumbbells are about knee height.

How to do it

1. Drive your hips forward and stand up fast, shrugging the dumbbells up close to your body.
2. Pull yourself under them and catch them on your shoulders in a quarter squat.
3. Stand up tall, then lower the dumbbells back to the start.

Coaching cues

• The jump from your hips moves the weight, not your arms.
• Land the dumbbells softly on your shoulders.

Common mistakes

• Curling the dumbbells up with the arms.
• Letting the dumbbells swing out wide.