Dumbbell Clean Pivot Squat Deadlift Press
Instructions
Setup
Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip.
The Movement
The Clean: Hinge at your hips, keeping your back flat, and let the dumbbells descend toward the floor. As you stand back up explosively, pull the dumbbells upward toward your shoulders, rotating your wrists so that your palms face forward or slightly toward each other as they land on your shoulders.
The Squat: With the dumbbells racked safely on your shoulders, push your hips back and bend your knees to lower your body into a squat, keeping your chest up and core engaged.
The Press: As you come up from the squat, utilize the momentum to drive the dumbbells straight overhead until your arms are fully extended.
Finishing
Lower the weights back to the racked position on your shoulders and then down to your sides to complete one repetition.