Dumbbell Cleans
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A Dumbbell Clean is a total body strength and power exercise that is a more approachable adaptation to a barbell.
Stand with feet under the hip bones and weights at the sides. Start with a semi-squat to load the legs, followed by driving into the floor with your feet as you extend your knees and hips.
As you begin to stand, let the bells come up so that you can "catch" them at your shoulders while landing in a second squat. Finish the movement by standing tall and stabilizing through the shoulders and core.
This can also be turned into a complex movement by adding an Overhead Press at the end.
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