Learning the Dumbbell Power Clean

STEP 1

Dumbbell Deadlift

POINTS OF PERFORMANCE

Flat back

Dumbbells touch the ground just outside your feet (in-line with laces)

Hips remain higher than knees

STEP 2

Dumbbell Shrug

POINTS OF PERFORMANCE

Lower dumbbells to knees

Extend hips then shrug shoulders

Dumbbells stay close to body

STEP 3

Catch Position

POINTS OF PERFORMANCE

Practice and hold the catch position

Dumbbells rest on shoulders

Elbows are forward

Hips are back

NOTE

Don’t let your knees travel forward of your toes

Think: 1/4 Squat position

STEP 4

Dumbbell Hang Clean

POINTS OF PERFORMANCE

Lower dumbbells to knee

Hips extend then shrug and pull under dumbbells

Catch dumbbells at shoulders

Hips back in 1/4 squat position

STEP 5

Dumbbell Mid Shin Hang Clean

POINTS OF PERFORMANCE

Slide dumbbells down legs to just below the knee (DBs stay in contact with legs)

Slide dumbbells back up the same path (DBs stay in contact with legs)

Hips extend then shrug and pull under dumbbells

Catch dumbbells at shoulders

Hips back in 1/4 squat position

STEP 6

Dumbbell Hang Power Clean

POINTS OF PERFORMANCE

Start in the dumbbell deadlift position

Deadlift dumbbells

Hips extend then shrug and pull under dumbbells

Catch dumbbells at shoulders

Hips back in 1/4 squat position