Workout 1 – Dumbbell Split Clean and Press – Cruising Through Orlando

TECHNIQUE: With feet wider than shoulder width and toes pointed outward, hold the dumbbell with a straight arm between your legs. Hinge forward to lower the weight, then explode up extending your ankles, knees and hips. Allow the weight to travel upward and then come down into a ½ squat as you allow the weight to rest on the shoulder of the arm that’s holding it. Then stand up out of the squat, drop the weight as you transition into the next repetition.

ADVANTAGES: This version of the clean is easier than the barbell version, but still allows you to build power and explosiveness in your posterior chain and core. You can do this move at home, all you need is a dumbbell!

FAULTS: The main fault with this move is when you curl the dumbbell up instead of letting the force from the triple extension carry it up naturally. The weight should stay close to your body as it moves up and you transition it to resting on your shoulder.

SCALING: Scale this move down by lowering the weight. Also, you may want to break the move down and practice the hinge, the triple extension, and coming into the squat before you try the full move. The clean is a complex exercise and takes time to master.

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