Moves/DB Clean

DB Clean

ID: 933

No video uploaded

Exercise Types:
Total Quadruped, Lower Squat
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Progress from stability to mobility drills only once the base position is solid.
  2. 2. Avoid collapsing into the supporting shoulder — actively press the floor away.
  3. 3. Shoulder and hip should remain the same distance apart on each rep.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Add a resistance band around the ankles or wrists. Progress to a moving bear crawl variation.

Common Problems:

Lower back sagging — cue posterior pelvic tilt and rib cage down. Hip rotation on limb extension — slow down and reduce range.