How to Do a Dumbbell Power Clean
This Exercise Will Have You Running Faster and Feeling Strong in No Time
I'm a personal trainer, and I love explosive workouts. Growing up as an athlete, explosive movements were imperative to my soccer and track-and-field training. Explosive movements translate to your overall speed, power, and strength, which is the main reason I do them (they're also great functional movements). Olympic lifting is hands down one of my favorite training modalities, but I do realize that not everyone wants to strength train in this manner and some just need to learn how to do it. If you're the latter, you're in luck. I adapted one of my favorite moves — the power clean — and I swear it will tone every single muscle in your body.
Here's how to do it:
- Start in a slight squat (close to a 45-degree bend in your knees) with a 10-pound dumbbell in your right hand.
- Make sure that your back is flat, your weight is shifted back into your heels, and your right arm is extended down, in front of your right shin.
- From here, drive your right arm straight up leading with your elbow. Simultaneously drive your heels through the ground, doing a slight jump coming into a fully extended position.
- Next, flip your wrist so that the dumbbell is tight by your right shoulder as you lower into your squat position.
- Stand up and straighten your right arm overhead. This completes one rep.
- Do 10 reps on your right arm and repeat with the weight in your left arm.