Dumbbell power clean

STRENGTH

Benefits:

  • Total body strength/power production. The power and strength developed here are relative to the POSITION and ROM available in this movement pattern.
Pre-Requisites:
  • The client must demonstrate adequate posture/functional flexibility at the shoulder girdle (to avoid impingement and injury), as well as the hip and ankle to ensure minimal compensation throughout the kinetic chain. 
  • The client must be properly progressed from STABILITY->STRENGTH->and finally to POWER in a logical scientifically based fashion before considering an advanced exercise such as this. 

Preparation:

  1. Stand shoulder width apart, in a half squat, in neutral spine. 
  2. Grasp one dumbbell in each hand (or single dumbbell in one hand for one arm version) in front of the knees.
How to Do:
  1. Rapidly lift the dumbbell(s) up to shoulder level and bend the knees to assume a semi-squat position. 
  2. Squeeze glutes, come to a straightened position with the dumbbell(s) resting on chest. 
  3. Carefully lower to floor.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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