Moves/DB double clean

DB double clean

ID: 911

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  2. 2. Rotate to the point of tension in the end range, not until you lose spine position.
  3. 3. Exhale into the rotation; inhale to return.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

Add a plyometric or power element — rotational med ball throw — once strength is established.

Common Problems:

Rushing the return — the eccentric is as important as the concentric; control it.