Stand with dumbbells down to sides, palms facing inward and arms straight.
Bend knees and hips until dumbbells are just above knees. Jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to sides, keeping dumbbells close to body. Aggressively pull body under dumbbells, rotating elbows around dumbbells. Catch dumbbells on shoulders while moving into squat position. Stand up immediately.
Lower dumbbells down to sides. Repeat.
Pull bar up in straight path, keeping dumbbells close to body. A deeper squat position may be utilized after receiving dumbbells onto shoulders. Also see Barbell Hang Clean.
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)