How to do the DB Clean, step by step
- Dumbbells at the sides of your feet, neutral grip.
- Hips back, chest up, back neutral.
- Drive through your legs and snap your hips open.
- Whip your elbows forward fast.
- Catch the dumbbells on your shoulders in a slight squat and stand up.
Common mistakes and how to fix them
- Curling the dumbbellspower from your hips, your arms only guide
- Dumbbells far in front of your bodykeep them close
- Catching on straight legsbend your knees softly
How to scale the DB Clean
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang Clean from the thighs
- Just one dumbbell
- Lighter weight
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.