Dumbbell Power Cleans

Posted by FitClick
Thursday, September 27, 2012 at 12:19pm filed under Back

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Spinal Erectors, Quadriceps, Biceps Femoris (Hamstrings)

Squat down and grab a pair of dumbbells with an overhand grip. Stand up and let the dumbbells hang in front of your thighs with your feet about shoulder-width apart. Begin the movement by tightening your core, dropping your hips back and down, and bending your knees slightly. Then explode your hips forward and up, shrug your shoulders and pull the dumbbells up.  While pulling the dumbbells up, drop your elbows down and rotate the weights so that your palms are underneath them at the shoulder height finish.
Tags:  Cleans, Thighs, Legs, back, power

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