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Dumbbell Single-Arm Alternating Clean

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  442 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Spinal Erectors, Quadriceps, Biceps Femoris (Hamstrings)

Start: Stand with your feet spread shoulder-width apart and a dumbbell between your feet on the floor.

Movement: Push your hips back and grab the dumbbell with one hand. Pull the dumbbell up and "catch" it at shoulder height as you rise to a standing position; keep your knees slightly bent. Pause, lower the dumbbell to the floor, and repeat with the other arm.

Tags:  Cleans, Dumbbell, kettlebell

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