{"id":6017,"date":"2021-03-01T19:42:32","date_gmt":"2021-03-01T19:42:32","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=6017"},"modified":"2021-04-01T14:11:41","modified_gmt":"2021-04-01T14:11:41","slug":"how-and-why-the-dumbbell-clean","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/how-and-why-the-dumbbell-clean\/","title":{"rendered":"How and why: the dumbbell clean"},"content":{"rendered":"

 
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The dumbbell clean is a full-body exercise that works<\/a> muscles from across the body in a multi-phased, intense movement. It makes up part of the dumbbell clean and press<\/b><\/a>, which includes an additional phase at the end.<\/p>\n

There are many parts to the dumbbell clean, in both the movement itself and the reasons for doing it.<\/p>\n

If you’re looking for an explosive and effective exercise to add challenge to your workout routine<\/a>, you might have found yourself in the right place.<\/p>\n

 
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What is a dumbbell clean?<\/h4>\n

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Powerlifters often do the clean and press; it even used to be an Olympic weightlifting move due to its technical and physical difficulty. Traditionally, it’s done with a barbell.<\/p>\n

The clean is the first phase of this movement and is often done alone because it still improves full-body strength and fitness even when you strip out the press phase. By doing it with dumbbells, you keep the exercise’s physical demands but remove some of the technical difficulty and make it much easier to include in your routine.<\/p>\n

 
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How do you do a dumbbell clean?<\/h4>\n

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It might take a little bit of practice to get familiar with the movement, but the dumbbell clean is an exercise anyone can do. It’s all about using the hips to generate the momentum and power needed to complete the move.<\/p>\n

1. Place your feet shoulder-width apart and sit the hips back, bending the knees slightly. Hold a dumbbell in each hand with arms extended towards the floor. Make sure your back remains completely straight. You should feel some tension in the hamstrings.<\/h4>\n

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In an explosive movement, you’re going to do a few things in quick succession:<\/p>\n

2a. Open the hips and drive them forward back up into a standing position. Your ankles will also extend, and your heels may come off the ground slightly.<\/h4>\n

2b. At the top of that extension, shrug the shoulders to transfer some of that momentum into them.<\/h4>\n

2c. Use the momentum to bring the weight to your shoulders, bend at the elbow and flip the wrists so that the other dumbbell end faces the front.<\/h4>\n

2d. Position yourself under the weight to catch it in a partial squat position. Your feet may need to turn out slightly to help you do this.<\/h4>\n

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3. Drive up to standing by extending the hips and the knees.<\/p>\n

4. Slowly lower the weights back down to your sides by extending the elbow again and get ready to repeat.<\/h4>\n

Top tip: Make sure to fully open the hips at the top of the movement before getting into the partial squat to catch the weight. That way, you’ll use the right muscles to drive the weight up to your shoulders and protect the lower back.<\/p>\n

 
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