Single-Arm Dumbbell Clean

Posted by FitClick
Tuesday, November 12, 2013 at 3:01pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Biceps

Start: Grab a dumbbell with an overhand grip and let it hang at arms length, in front of your thigh. Stand with your feet hip-width apart. Brace your core and push your hips back, bending slightly at the knees.

Movement: Drive your hips forward and explode up, pulling the weight so you can catch it at shoulder height. Return to the starting position. Perform all prescribed reps on the right side and then complete them on the left.

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