Hold Your Edge: Gain Power

5 great exercises you can do in just 20 minutes

    Photo: Alan Daniels

Dumbbell cleans create the full-body explosive power you need for sprinting on your bike or ripping powder turns.

1. Hold a dumbbell straight down in front of your body with your feet shoulder width apart.

2. Push your hips back and dip down at the knees to lower the weight below your knees.

3. In one explosive motion, extend your hips and shrug your shoulder, pulling the dumbbell straight up. When the weight reaches its maximum height, drop your body underneath and catch it overhead.

4. Lower the weight back to the starting position.

Four reps per side

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