DB Clean + Thruster

The dumbbell clean + thruster is a conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting.

Cues:

  • Start in a deadlift position with the dumbbells on the ground in front of your feet
  • You can place the dumbbells between the feet if that is a more comfortable set up for your anatomy
  • Perform a clean and drive the weights into a locked out position overhead directly from the squat
  • Weights should lockout in line with the feet hips and shoulders

Mistakes:

  • Rounding of the low back as you bring the weights to the floor each rep
  • Failing to lock the weights out in proper alignment
  • Moving without control and precision

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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