Cleans are an excellent exercise for developing all over body strength and power, throw into the mix a unilateral movement though and you have now increased the intensity and workload for the CNS to deal with.
Before you perform this exercise make sure your barbell clean is up to scratch, this version is a lot harder.
Perform them one arm at a time, starting with the dumbbell in front of your ‘working side’ foot (i.e. if you using your right arm start with the dumbbell in front of you right foot).
Drive with the legs, extending the knees and hips and using the momentum created, bring the dumbbell up to shoulder height. This is where you will differ from a normal clean. Rotate your shoulder so your elbow is directly under your wrist and finish with a ‘hammer’ grip (palms neutral). One end of the dumbbell will be virtually resting on your shoulder – the other pointing out away from you.
From here perform a slight knee dip and then drive the dumbbell up until your arm is fully extended.
Slowly lower the dumbbell back to the shoulder and lower to waist height before deadlifting it back to the floor.
Repeat on the other side.
Start with considerably less weight than you would using a bar and increase slowly.
Much of the theory involved with all of the personal trainer courses of ours and gym instructor courses may be completed on the web with the versatile e-learning system of ours. Our preferred Focus Training courses concerning this particular blog post on dumbbell clean and press include our level 2 gym instructor courses, exercise referral qualification, sports massage courses near me and the extremely popular pt courses.
The other aspect of our private trainer programs are the important sensible workshops which are kept on the weekends in nationwide training locations. Via our main page you can find a lot more educational information on pt courses online.