Dumbbell clean
Bodyweight Strength - The Dumbbell Clean is a great variation of the Clean and it can often be performed at gyms that don't have an Olympic Lifting platform and bumper plates. this exercise develops functional strength, speed, power, explosiveness, coordination, and also allows you to work each side individually which can be helpful at maximizing your full potential on the classic Olympic Clean as well.
To perform the Dumbbell Clean stand over the dumbbell as though you are going to perform a One-Arm Dumbbell Deadlift (except that in this case you will place the dumbbell in the hammer grip postilions (long ways front to back) rather than the standard positions (long ways side to side). Begin to stand up with the dumbbell (exactly as you would for a One-Arm Dumbbell Deadlift and when it reaches about knee level explode with all the force you have by pushing your feet through the floor, thrusting your hips, shrugging your shoulder, and jumping in order to thrust the dumbbell upwards until it lands on your shoulder (of the arm holding the weight). Land with a strong athletic, semi-squat stance and then lower the weight back to the ground and repeat for the planned number of reps.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform the Dumbbell Clean stand over the dumbbell as though you are going to perform a One-Arm Dumbbell Deadlift (except that in this case you will place the dumbbell in the hammer grip postilions (long ways front to back) rather than the standard positions (long ways side to side). Begin to stand up with the dumbbell (exactly as you would for a One-Arm Dumbbell Deadlift and when it reaches about knee level explode with all the force you have by pushing your feet through the floor, thrusting your hips, shrugging your shoulder, and jumping in order to thrust the dumbbell upwards until it lands on your shoulder (of the arm holding the weight). Land with a strong athletic, semi-squat stance and then lower the weight back to the ground and repeat for the planned number of reps.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com