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Dumbbell Clean (One Arm)

  • Intermediate
  • Dumbbell
  • Full Body

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Setup instructions

1) Start with a wider than normal stance - chest up, back flat, head neutral and core tight.

2) Hinge forward from the hips into a squat position. Grab the dumbbell and tilt your wrist forward - so the front has contact with the floor and the back is lifted.

Perform instructions

1) Push through your heels, shrug at the shoulder and quickly pull the weight to your chest so the dumbbell is facing forward. Squat down and catch it on your shoulder. Come up to standing.

2) Swing the dumbbell back down to the floor. Follow the momentum and hinge forward from the hips and bend your knees. You should be in the starting position.

3) Repeat.

Anatomy