Dumbbell Power Clean
Both dumbbells pulled from the floor and caught on the shoulders in a quarter squat; the floor start sets it apart from the hang version.
How to do it
Setup
Dumbbells on the floor outside the feet, hips back, back flat, arms long.
Steps
- Stand with the bells, driving through the whole foot.
- Extend the hips hard as they pass the knees and pull them up close.
- Catch on the shoulders in a quarter squat, stand, then lower to the floor.
Common mistakes
Lifting from the floor with a rounded back: set the back flat before the bells move. Arms doing the work: the hips throw the bells; the arms steer. Dropping the bells to the floor from the shoulders: lower them to the thighs, then hinge them down.
Breathing
Breath at the floor, exhale after the catch.
