How to Clean a Dumbbell

Does the “Clean” move in weightlifting have you puzzled? Does it feel kind of like a weird cross-body curl? Learn to get the most out of this powerful, full-body move with this simple tutorial from Crossfit Champion Kristi Lunny.

First, a clean is not a curl. A curl is a biceps-centered movement that’s great for pumping your guns. A clean is a back, glute, leg, shoulder, and arm exercise. By utilizing more muscle groups, you can both lift more weight and get more cardio out of the exercise.

A clean involves:

A hip hinge
A shoulder shrug
A pull with your posterior chain
A pull with your back, shoulder, and forearm

Watch here as Lunny breaks it down and add this good-feeling move to your repertoire.