Explosive hinge based movement focused on glutes/hamstrings. Slow negative, pause at the bottom, extending through hips and posterior chain to produce force.

Olympic lifts can be very technique driven and difficult to master, especially for athletes whose main goal is to increase performance in their sport. This kneeling dumbbell clean variation provides a lower risk movement versus the typical standing version. The kneeling position forces the lifter to focus on proper hinge mechanics while working on achieving maximal hip extension.