How to do it
Keep your feet flat and shoulder-width through the catch for stability.
- 1
Begin with feet shoulder-width apart, dumbbells at your sides.
- 2
Bend at the hips and knees to lower into a squat position, keeping the dumbbells close to your body.
- 3
Explosively extend your hips, knees, and ankles to drive the dumbbells upward.
- 4
As the dumbbells rise, shrug your shoulders and transition to pulling with your arms.
- 5
Rotate your wrists and catch the dumbbells at shoulder height in a front squat position.
- 6
Stand up straight to complete the clean.
- 7
Lower the dumbbells and reset before the next rep.
- 8
Repeat for the desired number of repetitions.
Expert tip
Use a powerful hip drive to initiate the movement, and ensure a smooth transition from the pull to the catch phase.
Common mistakes
- ✕Rounding the lower back during the setup
- ✕Catching with elbows dropped below the wrists
- ✕Letting dumbbells drift away from your torso