How to do a Dumbbell Squat Clean to improve your performance in CrossFit WODS.

Set up for Dumbbell Squat Clean

• Start with the feet hip width apart and the dumbbells at the knees with the hips back.

Points of Performance for Dumbbell Squat Clean

• Violently open the hip and receive in a full front squat with the crease of the hip below the knee.
• As you jump and catch the bells on the shoulders, be sure to stand up all the way to finish the rep.

Tips and Tricks

• Be sure to fully stand up with the hips extended before reseting the feet to the neutral position
• Maintain your weight in your heels during both the clean and the squat
• Avoid catching the dumbbells outside of the shoulders