The Dumbbell Power Clean: Strength Training Guide

Instructions

1. Start Position:

   • Stand with your feet hip-width apart, with the dumbbells placed in front of your shins.
   • Grip each dumbbell with a neutral (palms facing in) grip.
   • Keep your chest up, back flat, and hips slightly higher than your knees. Your gaze should be forward.
   • Engage your core, brace your midsection, and ensure your shoulders are slightly in front of the dumbbells.

2. The First Pull (Lift off the Ground):

   • Begin by driving through your heels to extend your hips and knees, lifting the dumbbells off the floor.
   • Keep the dumbbells close to your body, maintaining a straight back as you rise.
   • As the dumbbells pass your knees, begin to extend your hips explosively, preparing for the next phase.

3. The Second Pull (Jumping Phase):

   • Once the dumbbells pass your knees, explosively extend your hips, knees, and ankles (this is the "triple extension").
   • At the same time, shrug your shoulders and pull the dumbbells upwards with your arms.
   • As you reach the highest point of the jump, pull your elbows high and out, allowing the dumbbells to rise.

4. Catch the Dumbbells:

   • As the dumbbells reach their peak, quickly dip under them by bending your knees slightly and rotating your wrists.
   • Catch the dumbbells at shoulder height, with your elbows slightly in front of your body and your knees slightly bent.
   • The catch should be stable, with your feet flat on the floor and your core engaged.

5. Stand Up:

   • Once you've caught the dumbbells in the front rack position, stand tall, fully extending your hips and knees.
   • Maintain a strong posture, keeping the dumbbells steady and balanced at shoulder height.

6. Reset and Repeat:

   • After the rep is completed, place the dumbbells back on the floor in front of you, reset your position, and perform the next repetition.

Tips

1. Engage Your Core:

   • Your core plays a huge role in maintaining balance and stability throughout the lift. Keep your torso braced and solid as you transition from the first to the second pull.

2. Use Your Hips:

   • The power for the clean comes primarily from your hips. Think of your hips as the engine driving the movement rather than relying on your arms to pull the dumbbells up.

3. Focus on Speed:

   • The key to a successful power clean is speed, especially in the second pull. Be explosive, but also controlled. Don’t rush the catch; position yourself underneath the dumbbells as quickly as possible.

4. Start Light to Practice Technique:

   • If you’re new to the dumbbell power clean, start with lighter weights to master the movement and gradually increase the load as your technique improves.

5. Work on Grip Strength:

   • Holding onto the dumbbells with a firm grip throughout the lift is crucial. Grip strength will be important as the dumbbells get heavier.

6. Use the Dumbbell's Natural Path:

   • Allow the dumbbells to travel in a straight line as much as possible. This means keeping the dumbbells close to your body as you pull them up.