How to Perform a Power Clean With Dumbbells
A power clean with dumbbells is a great exercise to add into your workout program. It’s also a good way to assess your strength and balance. This is because using dumbbells is less challenging than using a barbell, so it’s easier to pinpoint areas where you are weak and develop those muscles.
Use a Weight You Can Control for 2-3 Sets of 6-10 Reps
The most important thing when performing any exercise is to choose a weight that you can control with good form throughout all sets and repetitions. Once you have the right weight, you can then start to focus on developing good technique.
Perform the Clean with a Straight Back
The clean is a full body movement that requires you to squat down and then press the dumbbells overhead. As you do this, your core muscles are activated as well as the gluteus maximus and hamstrings.
This is a powerful exercise that will help to build your overall strength, size and muscle mass. It’s recommended to perform the clean with a straight back for at least 3-5 sets of 12-15 reps.
Do This Once or Twice A Week
Another benefit of this exercise is that it will help to develop your grip strength, and the grip strength will transfer to your barbell lifts as you progress in your training. This site will help you to make your barbell cleans much easier and more effective.
Adding the Press to Your Workout Schedule
The press is an excellent movement that will help to strengthen and tone the shoulders, arms and chest. It’s also a great exercise for building hypertrophy, as it can be done with moderately heavy weights and in a range of lower and higher rep ranges.
Rather than simply pressing the weight overhead, you can also press it from the catch position and dip into a partial squat to stabilize the dumbbells. This will help to train the biceps brachii and pectoralis minor in addition to strengthening the abdominal stabilizers, gluteus maximus and hamstrings.
If you are looking for a more advanced exercise, then the clean and jerk is the next step up. This is a bit more similar to the clean and press, but with a jerk as you push the dumbbells overhead. You may find that this is more suited to heavier weights, but it will still be a very effective exercise for building your strength and size.
The clean and jerk is a great progression exercise for the power clean, and it can be used to help you get into a front rack position, which is an essential part of the front squat. You can then move on to other pressing movements or overhead carries from this position.