Dumbbell Jump Clean

  • Assume athletic stance, holding dumbbells with palms facing down on the front of thighs
  • Jump as high as possible, explosively driving through the hips and extending hips, knees and ankles while simultaneously shrugging, pulling the dumbbells up
  • Drive elbows toward ceiling, bringing dumbbells to shoulder level
  • Rotate elbows around the dumbbells, drop under the weight
  • Catch dumbbells at shoulders in athletic stance, dropping into a full squat position
  • Stand up to tall, lock out position
  • Return dumbbells to thighs and repeat for specified reps