DUMBBELL CLEAN and DUMBBELL POWER CLEAN Exercises for Beginners

Dr. Elise Brown introduces beginners to the Dumbbell Clean and Dumbbell Power Clean exercises, which are multijoint fullbody movements that all major muscle groups. These lifts are different variations of the Clean, but done with dumbbells. This video discusses the benefits of Dumbbell Cleans and Power Cleans, how to do each version of the lift, and major muscle groups trained.

Exercise Instruction Playlist:    • Exercise Instruction  

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Timecodes:
0:00 - Intro
0:27 - My weightlifting experience
0:48 - What "power" means in power clean or power snatch
1:16 - Muscular power
1:31 - Benefits of Dumbbell Clean and Dumbbell Power Clean
1:58 - Dumbbell Power Clean and Clean from the Thigh
3:09 - Primary Muscle Groups in Upper Phase of Dumbbell Clean
3:43 - Dumbbell Power Clean and Clean From the Floor
4:44 - Primary Muscle Groups in Bottom Phase of Dumbbell Clean

Sources used:
Hedrick, Allen MA. Dumbbell Power Clean, Front Squat, and Power Jerk. Strength and Conditioning Journal 37(3):p 84-88, June 2015. | DOI: 10.1519/SSC.0000000000000133
Hedrick, Allen MA. Exercise Technique: Dumbbell Clean. Strength and Conditioning Journal 40(6):p 112-117, December 2018. | DOI: 10.1519/SSC.0000000000000372
Floyd R.T.(Ed.), (2021). Manual of Structural Kinesiology, 21e. McGraw Hill. https://accessphysiotherapy.mhmedical...
Brown EC, Kilgore LJ, Pierce K, Knox A, Haworth JL. Movement pattern definitions for resistance training behavior measurement in diabetes. Front Clin Diabetes Healthc. 2024 Aug 27;5:1447595. doi: 10.3389/fcdhc.2024.1447595. PMID: 39258167; PMCID: PMC11385598.

Images/videos used:
Levator scapulae (CC). Anatomography, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons
License: https://creativecommons.org/licenses/...
Gastrocnemius (CC).Polygon data were generated by Database Center for Life Science (DBCLS)[2], CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons

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