MOVEMENT TIP: The Dumbbell Power Clean

The Dumbbell Power Clean is also very similar to the Dumbbell Clean – the only difference is that instead of dropping into the Front Rack Squat position, the athlete only needs to drop part way to catch the dumbbells.

Using dumbbells instead of the barbell or med ball better replicates the functional movement of lifting two small children or two bags of shopping. It also challenges any imbalances in the body and stops the default to favour the stronger arm.

CrossFit Seminar Staff member Julie Foucher demonstrates this movement for us.

Points Of Performance

• Stand on feet with hip-width apart
• Grip the center of the dumbbells
• Dumbbells start on the ground at the outer sides of both feet
• Shoulders over or slightly in front of the dumbbells at set-up
• Lumbar curve maintained
• Hips and shoulders rise at the same rate
• Hips extend rapidly
• Heels down until hips and legs extend
• Shoulders shrug, followed by a pull under with the arms
• Dumbbells are received in a partial squat position
• Complete at full hip and knee extension with the dumbells on the shoulders