Power Clean With Dumbbells

A power clean with dumbbells is a popular Olympic exercise that can be used to build strength and muscle mass. It's similar to the snatch and barbell power clean, but differs in that it uses dumbbells instead of an overhead bar.

Performing a dumbbell power clean requires an explosive movement that activates the biceps and triceps as well as the shoulder muscles. The exercise is also an excellent way to work on your grip strength and balance. Let's take a closer look at EnergyPhobia.

Step 1- Start with a set of dumbbells and place them at your waist on the outside of your body (not overhead). Hold the weights firmly in each hand, keeping them slightly wider than shoulder-width apart.

Stand tall with your feet about shoulder width apart. Bend your knees and hinge at your hips to lower your torso. Then, tuck your chin in as if you are holding an egg under your chin.

Repeat this motion to lower the dumbbells as far as possible, but not so far that they hit the floor below your thighs. When you reach the lowest point, brace your core and push back up to a standing position.

Use the power of your legs to explosively squat down and then explode up again using the same muscles. Then, swing the dumbbells upward and catch them at shoulder height with your palms facing towards the ceiling. Dip your knees slightly to absorb the weight and pause for a second in the upright position, before lowering the dumbbells back down to your waist again and repeating this motion.

The power clean with dumbbells can be done in several variations and is ideal for building strength and muscle mass. The dumbbell version of the exercise is particularly effective because it uses a heavier weight and involves fewer joints.

Using Dumbbells

The dumbbell version of the power clean is an excellent option for beginners or those who aren't familiar with using dumbbells. It's easier to execute than the barbell version and offers greater resistance to improve muscle strength and growth.

Performing a dumbbell hang power clean is an excellent option for those who aren't comfortable with the barbell version because it allows them to start from a squatting position. This also reduces the possibility of catching the weight on your elbows, causing a strain in the tendons and ligaments.

To perform a dumbbell hang power clean, bend your knees to squat down and then quickly snap back up into an upright position. This will engage your core, but it's not nearly as powerful as a full squat.

When you reach the bottom of the squat, extend your hips and hamstrings to pull up on the dumbbells. As you do, brace your core and drive your legs forward to pull the dumbbells up.

Step 3: Once the dumbbells are high, quickly shift your feet to a shoulder-width position and drop your hips down into a partial squat. Once the shoulders are above the ground, twist the arms out and rotate your elbows to a 'catch' position (front rack) with your fingers facing each other.