CrossFit Seminar Staff member James Hobart demonstrates the the Dumbbell Clean. Like the barbell Clean, the weights are lifted from the floor, the hips are fully extended to create some momentum for the weight to move and the athlete then drops under the weights, in this case the dumbells, to catch them in a Front Rack Squat position.

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 at the bottom of a front squat
• Complete at full hip and knee extension with the dumbells on the shoulders