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Power Clean with Dumbbells

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  Primary Muscle Group: Quadriceps

Preparation: Assume the bottom position of a squat, thighs will be parallel with the floor. Grip a pair of dumbbells with an overhand grip as they rest on the floor in front of your feet. Keep your torso erect and a slight arch in your lower back.

Breathing: Inhale as you start the exercise and exhale on the movement upward in the hardest position of the exercise.

Execution: Driving your legs, straighten yourself in an explosive movement as you drag the weights up along the front of your body to chest height. As you go up on the balls of your feet, quickly drop underneath the weights and catch them on your shoulders with your elbows high. Immediately lower them in front of you and descend to the starting position.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells