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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