Instructions:
- 1Begin in a squat position holding a dumbbell between your legs.
- 2Perform a power clean by exploding up to standing position, while simultaneously lifting the dumbbell to shoulder height.
- 3Immediately proceed into a jerk by slightly bending your knees and then forcefully extending them, while simultaneously pushing the dumbbell overhead.
- 4Return to standing position while lowering the dumbbell to your shoulder.
- 5Squat down to place the dumbbell back between your legs and repeat.
Tips:
- Keep your back straight and core engaged throughout the exercise.
- Make sure you are using a weight that is challenging but manageable.
- Favour a smooth motion over speed to ensure proper form.
- Focus on using your hips to generate the power for the clean, not just your arms.