This exercise involves using dumbbells to perform a power clean movement, where the weight is lifted from the ground to the shoulders in one explosive motion. It primarily targets the muscles of the upper body, including the shoulders, back, and arms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases power and explosiveness in the upper body and core muscles
- Improves grip strength and forearm endurance
- Targets multiple muscle groups including the shoulders, back, and legs
- Can be modified for different fitness levels and goals
- Helps improve coordination and balance
- Can be incorporated into a full body workout routine for maximum results
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body and using the power from your legs and hips to drive the movement.
- As the dumbbells reach your shoulders, rotate your wrists so that your palms are facing forward.
- Pause briefly at the top of the movement, then lower the dumbbells back down to the starting position, keeping your back straight and your core engaged.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Biceps
Primary
Forearms
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary